{"id":20,"date":"2017-01-10T19:27:00","date_gmt":"2017-01-10T19:27:00","guid":{"rendered":""},"modified":"2026-07-06T21:58:15","modified_gmt":"2026-07-06T21:58:15","slug":"more-sports-science-get-past-your","status":"publish","type":"post","link":"https:\/\/kinetx.org\/blog\/?p=20","title":{"rendered":"More Sports Science; Techniques to train post injury and the importance of full body stiffness, (that’s right stiffness)."},"content":{"rendered":"
\n<\/div>\n
\nBy Dr. E Serafim<\/span><\/span> <\/div>\n
\n  <\/b><\/i><\/span>
\nI don’t want to train you; I want you to train better, so listen up.   <\/b><\/i><\/span>
\n
<\/b><\/i><\/span><\/div>\n

Are you looking for a quicker, more challenging <\/span><\/span>routine <\/span>but less Weight? Or, perhaps you were injured enough to limit you but not keep you from working out?  Today’s post features different workout techniques that lets get more done with what you have, using less weight. It incorporates some isometrics and some isotonic(no movement) exercises. This style of workout is great for changing things up (i.e. <\/span>Sports periodization<\/a>),  works best for those with shoulder
\nor back problems, anyone with endurance issues, workers with physical
\nlabor requirements in their jobs and athletes who have plateaued.
\nEven if you’re injured you can still look like Superman by adding the
\nconcept of irradation (when a contraction begins in one spot &
\nbegins to radiate throughout the area.)<\/span><\/span>
\n
\n<\/span><\/span> So if you’re injured but still want to continue some exercises? Consider adding the concepts of irradiation, stiffness and rooting!<\/span><\/span><\/span><\/p>\n\n\n\n\n
<\/span><\/a><\/td>\n<\/tr>\n
The front (anterior) chain is dominating here, there’s a very high probability of shoulder and neck issues when this individual tries to start a program.<\/i><\/span><\/p>\n
\n
<\/span><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\nComing back from injury? Consider this; move less, work more!<\/span>
\n <\/span><\/span><\/span>
\n<\/span>
\nImbalance of muscle groups and movement chains commonly leads to injury. Understanding
\nhow our muscles are situated(and work against each other) helps us appreciate the importance of
\nbalance. Here’s where we turn our attention to those who are feeling
\nthe effects of overuse or are finished with a supervised rehab
\nprogram (but haven’t fully recovered from their injury).  In this installment we’re going to look at some ways to use less weight but actually work very hard by carrying and pressing, but first we need understand some concepts. <\/span><\/p>\n\n\n\n\n
<\/span><\/a><\/td>\n<\/tr>\n
Exercise working the frontal plane<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/p>\n\n\n\n\n
<\/span><\/a><\/td>\n<\/tr>\n
Exercise working the Sagittal plane   <\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/span><\/span>
<\/span>
\n<\/span><\/a>Planes & Chains<\/span><\/span>
\n
<\/span>
\n<\/p>\n

\n<\/div>\n


<\/span>
\n<\/p>\n

\nUnderstanding how muscles work together and against each other is essential when considering the contributing factors to injuries and overuse. Movement occurs in 3 planes, and when considering any program it’s important that these chains of muscle are  balanced for so many different reasons. When the individual “loads”(adds weight or reps) imbalanced patterns, injuries occur.  It’s like working out hard and fast with really bad form; it’s just an injury waiting to happen. <\/span><\/span><\/span><\/div>\n
\nWe discussed these dynamics in previous posts <\/span>here<\/a><\/span><\/span> <\/span><\/span> and here<\/a>.  Kinetic chains<\/a> are the muscles situated along the different sides of the body(anterior, posterior and <\/span><\/span><\/div>\n
\nlateral\/rotational). Having a  balanced frame will allow you to work harder, longer and safer in not only your exercise but also in your daily living activities.  Many of the workouts I see only consider one plane; forward to backward (sagittal), so it’s no surprise why the rate of injury for those who work out is prevalent<\/a>. Also consider that a large percentage of those who get injured do not return<\/a> to their exercise routine. <\/span><\/div>\n
\n
<\/span><\/div>\n
\n<\/span><\/div>\n

Muscles working together for a full body contraction<\/span>;  <\/a><\/span>
\nMy Blogs are all about movement & how
\nthe body synchronizes movement to help out adjacent parts.
\nIrradiation is an essential rehab & performance concept. As the
\nbody works harder the muscles along the same kinetic chain contract
\ntogether. A perfect example of irradiation<\/b> would be lifting up a
\nheavy suitcase.  The lift begins with a hand grip, then the contraction spreads to the arm,  shoulder, then to the core and entire body.  Our muscles do not act alone; but moreso are part of a symphony, all performing together.<\/span>
\nBy activating more muscles we benefit
\nfrom all of the physiologic effects of resistance training on a
\nlarger scale. This leads to more muscle growth, more calories burned
\n& shorter intervals until you’ve exhausted the target
\ngroup—workout complete! Pavel Tsatsouline<\/a> frequently discusses irradiation and Professor Stuart McGill<\/a><\/span> developed the concept or abdominal bracing and  the  his concept “Super Stiffness”. <\/span>A Radiating Muscle Contraction<\/span><\/span>
\n
\n<\/span>
\n<\/span>
\n
<\/span>
\n
<\/span>
\nBottoms Up!  <\/span><\/span><\/span>
\n<\/span>
\nBy holding a weight on it’s end or using a Russian Kettle-bell we can accomplish this very beneficial whole body contraction. The Kettle-bell carry is a common exercise in Kettle-bell training.  Typically carries are performed with a walk, if you have a a painful joint, as long as walking is okay, this exercise can still provide a challenge. It can be performed stationary(isometrically) or as part of a movement pattern(isotonically).  Some of these moves I’ve
\ndeveloped & others have been around since Pavel created the
\nkettle bell workout. The main point is as long as you understand the
\nconcepts you can add your own movements. The idea behind irradiated
\ncontractions is to squeeze the weight like you want to crush it.
\nHere’s some bottoms up basics for irradiated tension & stiffness.
\n<\/span><\/span>
\n<\/span>
\n
<\/span>
\n
<\/span>
\nThe Racked Position;<\/span> <\/span><\/span>
\n
\n<\/span><\/span><\/span>
\n<\/span><\/p>\n

\nThis
\nis the basic starting position for any carry or press position-being
\na position of strength it should serve as the starting & ending
\npoint. <\/span><\/span>
\n<\/span><\/div>\n


\n<\/span>
\n<\/span><\/p>\n

\n–<\/span>Elbow:
\n<\/b><\/span> locked into your body (imagine holding a
\npiece of fabric between your arm & armpit-or have someone tuck
\none in & try to remove it against your resistance)<\/span><\/span><\/span><\/div>\n


\n<\/span>
\n<\/span><\/p>\n

\n–<\/span>Forearm:
\n <\/b><\/span>perpendicular
\nto the ground<\/span><\/span><\/span><\/span><\/div>\n


\n<\/span>
\n<\/span><\/p>\n

\n–<\/span><\/span>Wrist:
\n<\/b><\/span> neutral<\/span><\/span><\/span><\/span><\/div>\n


\n<\/span>
\n<\/span><\/p>\n

\nOnce
\nyou can perform this position you’re ready to turn the weight upside
\ndown. <\/span><\/span>
\n<\/span><\/div>\n


<\/span>
\n<\/p>\n\n\n\n\n
\n<\/a><\/td>\n<\/tr>\n
Pavel demonstrating the correct racked position.<\/i> Note the contracted abdomen, neutral wrist, perpendicular forearm  and the need for some new shorts.<\/i><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/span> <\/span><\/span><\/p>\n

\nAnterior Chain Exercises; <\/span><\/span><\/span><\/div>\n
\nNow that we have the basics we can load our correct patterns. Keep in mind I’m using stiffness as well as a very hard grip to help create the full body stiffness. Form is absolutely everything with exercise so use a mirror or have a qualified exercise\/movement pro supervise you until you got the hang of it. Perform 2-3 sets per chain, 6-8 reps per exercise, for the carries, walk with the weight for at least 15 seconds up to a minute.  Most importantly keep in mind NO BAD REPS!<\/span><\/span><\/span><\/div>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
The double bottoms up carry<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
\n\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Overhead double bottoms up carry<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/a><\/span><\/td>\n<\/tr>\n

Bottoms up overhead deep squat(a) with rooting of the feet.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up overhead deep squat(b)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up push up (a)<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n
<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up push up(b)<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
The un-horned Goblet squat<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\nThe Lateral\/Rotational Chain Exercises;<\/span><\/span><\/div>\n

 <\/span>Carries are excellent for resetting the shoulder blade which essential for correct shoulder function, they’re also a whole body exercise. <\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
The asymmetric bottoms up carry<\/i><\/span><\/p>\n
\n<\/a><\/i><\/span><\/div>\n


\nOverhead asymmetric bottoms up carry<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up arm bar (a)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
The arm bar is an excellent choice for those who sit all day<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up arm bar (b)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up windmill (a)<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
Bottoms up windmill (b)<\/i>The Posterior Chain<\/span> Exercises<\/span>;<\/span>
\nThese exercises are predominantly lower body exercises and are excellent for runners, bodybuilders as well as anyone who sits for long periods. Many of these exercises have already been popularized by the RKC<\/a> and Strong First<\/a>.<\/span><\/span><\/td>\n
<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
The Bottoms up Romanian Dead lift (a)<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\n<\/span><\/p>\n\n\n\n\n
<\/a><\/span><\/td>\n<\/tr>\n
The Bottoms up Romanian Dead lift (b)<\/i><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


<\/span>
\nFull body contractions through irradiation are common;<\/i><\/span><\/p>\n

\nIn Yoga;  <\/span><\/span><\/span><\/p>\n
\n<\/div>\n

The Yoga People Had it Right…The benefit we get by gripping hard with our hands is applicable to the feet. The Yoga concept of \u201crooting\u201d  improves stability, power & arch support. Incorporating this concept in your workout can be done through barefoot training (which is the only training I do). <\/span><\/span><\/span> It’s a great way to get the most out of rooting, stiffness & irradiation. Dragon Door.com does a nice job of explaining <\/span>rooting<\/a>-the basic premise is to screw your feet into the floor or try to split the floor between your feet. Bringing awareness to your balance.<\/span><\/span>
\n<\/span>
<\/span>
\n<\/span><\/span>
<\/span>
\n
<\/span>
\nIn physical medicine rehab,  <\/span><\/span>
\nA Good Stiffness; The Abdominal Brace<\/i><\/span><\/span><\/span>
\nMastering the abdominal brace is the latest and most proven method<\/a> stabilizing <\/span><\/span>your core and protecting your spine. This technique will improve your power and increase the amount of work done (reaping more stength training benefits). The easiest cue to help someone understand is to have them bare down like they were going #2. Other ways is to have them stiffen like they were a statue and push against random body parts. Consult with your movement specialist or qualified trainer to ensure you have mastered this before using it, fitness professionals can learn more here<\/a>. I can assist if you want to reach out.<\/span>
\nThe following exercise will provide new challenges & activate muscles that will stabilize both joints & core muscles. You don’t need fancy equipment to do these exercises; kettlebells are perfect or as a second choice a dumbbell held on its long side will also work for the concept of Irradiation<\/b><\/i>.<\/span><\/div>\n

\n
<\/span> Today we provided principles, so you can adapt your own protocols, don’t hesitate to contact us with questions. Please like or comment if you stop by, so many have told me they enjoyed my blog, but there’s no way for me to know without posting, sharing or liking. <\/i><\/span><\/span><\/span><\/p>\n
\n
<\/span><\/span><\/div>\n
\n<\/a><\/span><\/div>\n
\nDr. Serafim is a Rehabilitation and a Strength and Conditioning
\nSpecialist. He lives and works in the Exton PA area and has devoted
\nhimself to furthering his understanding of movement related disorders.
\nHe teaches continuing education and operates a private practice. More
\ninformation can be found at Kinetx.org<\/a> and feel free to like us at <\/span>our facebook page.<\/span><\/a><\/span><\/div>\n
\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

By Dr. E Serafim    I don’t want to train you; I want you to train better, so listen up.    Are you looking for a quicker, more challenging routine but less Weight? Or, perhaps you were injured enough to limit you but not keep you from working out?  Today’s post features different workout techniques that lets get […]<\/p>\n","protected":false},"author":2,"featured_media":21,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-20","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=20"}],"version-history":[{"count":1,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20\/revisions"}],"predecessor-version":[{"id":22,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20\/revisions\/22"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/media\/21"}],"wp:attachment":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=20"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=20"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}