Maximal Stiffness Does NOT Improve Dynamic Balance

dynamic balance stability 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⁣

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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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