stable midline – Wed 8.03.16

 In W.O.D.

The Role Of The Abs In The Overhead Lifts:  Traditionally, people think of ab work as trunk flexion (i.e: sit ups, twists, etc).  While these are sometimes useful, the abdominals’ primary role and true strength is mid line stabilization, not flexion. Stable abs is critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead.  Of course the heavier the load, the more critical the abs’ role becomes.

We should train to think of every exercise we do at The Compound as an ab exercise.   But in the overhead lifts it is absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press–the body arches and pushes the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of everyone to prevent and correct this postural mistake.

Strength:  Shoulder Press 5-5-5-5-5

Conditioning: For time:
– 50 Hollow Rocks
Then, 4 rounds:
– 10 Burpee Box Jumps (Performance/Fitness: 24/20″, Health: AHAP)
– 10 Sumo Deadlift High Pull (Performance/Fitness: 95/65#, Health: KB – AHAP)
Then:
– 50 Hollow Rocks


From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout.  We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month.  For every check in, we at the Compound donate to the given charity.

This August, we’re partnering with buildOn to provide bricks for building schools in developing nations. Every 6 check-ins = 1 brick for a school. Last time we helped build an entire school. Let’s do it again!

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

 

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