9 minutes ago
Unstable training that makes sense 👌🏻
🤙🏻 Progressing exercises via instability doesn’t have to be complex. Something as simple as reducing the number of ground contact points can increase the demands of the working musculature while imposing an anti-rotation challenge on the core. This is an easy way to incorporate instability into your training without using bosu balls or turning your workouts into a circus act.
🚣🏽♂️ Renegade row: when performed properly, you’d be hard-pressed to find another movement that targets the upper back, lats, and entire core as effectively as the renegade row. What you’re essentially doing is holding a single-arm plank while performing strict single-arm rows. You don’t have to go light - you should be able to use 80-90% of the weight that you typically use for 1-arm DB rows.
📝 Pretend you have a cone on your back to keep a rigid spinal position, don’t bring your elbow above your torso, and row “back” to avoid dominating the movement with your biceps
🌉 1-leg, 1-arm DB bridge press: Ben Bruno introduced this challenging press variation that requires full-body stability, a strong brace, and optimal pressing mechanics. You can use either leg to bridge, but this option ups the ante on the need for stability. This doesn’t require a significant reduction in loading - once you get the hang of it, you should be able to handle a weight that’s on par with your normal DB bench press
📝 Maintain a solid bridge position, control the weight down, and brace your core to avoid any excess rotation
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