Maximal Stiffness Does NOT Improve Dynamic Balance
Jun 06, 2022
IMAGE: UNSPLASH / Jonathon Borba
The Most Difficult Stability Exercises are often NOT the Most Effective
Here’s Why:
Our Diaphragm (and supporting musculature) work on a spectrum from Low Threshold to High Threshold.
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Low Threshold:
Bodyweight Squat
Walking
Regressed Dead-bug type Exercises on the back
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High Threshold:
3RM Barbell Back Squat
Front Rack Barbell Reverse Lunge
Single Arm Plank
When we exclusively train High Threshold movements, our body's go-to for stability is high threshold bracing whether you need it or not.
If you can’t hold a side plank while breathing, you might respond surprisingly well to some positional breathing drills in your warm-up.
As a movement coach, time a client's sets with 5 controlled deep breaths instead of 30 seconds. This can help your patients/clients adopt a lower threshold bracing strategy.
Side plank while breathing is a progression from side plank holding the breath!
Bottom line:
There is so much more to dynamic balance than maximal stiffness through High Threshold movements.
What positional breathing or low threshold stability drills do you like to use?
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