Stability is the ability to control joint positions
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Stability is the ability to control joint positions in the presence of other forces acting on the system both internal and external. This could mean a few different things….
- Maintaining joint position against gravitational force.
- Maintaining joint position in the presence of respiratory forces.
- Keeping certain segments static while moving others.
- Moving a segment at the desired pace and direction.
All of these things are factors to consider when selecting and progressing exercises in the ever popular “core stability” arena. I think checking these boxes will ensure that you are progressing clients safely and effectively.
As a coach ask yourself these questions along the way:
🔸 Can they breathe in the position you want?
🔸Can they create or prevent the movement you are focused on?
Challenge gravity by continuing to ask these questions in an increasingly difficult positional progression: Supine > Prone > Quadruped > Tall Kneeling > 1/2 Kneeling > Standing Bilateral > Standing Unilateral
In the video here I have Lisa practicing an active hip flexion + abduction drill.
🔸Can she flex her hip without compensating at her spine and pelvis?
🔸Can she abduct her hip without compensating at her spine and pelvis?
🔸Can she maintain cervical, shoulder & thorax position?
🔸Can she continue breathing effectively throughout all of this?
What you don’t see is that before this we went through the same auditing process during supine breathing, birddog, plank, rollout, bodysaw as well as hip flexion and abduction in isolation from the high plank position.
Lisa is a rockstar in her own right but her success in the gym is a result of a slow and measured approach to training.
As a coach, take the time to ask the right questions. Check the boxes and progress when you can answer “Yes” to the questions above. It’s not as sexy as the random core exercise you saw your favorite #fitfam star do on Instagram yesterday but if you take the time to go through the basics you may actually be able to do that exercise correctly one day. – @kev_in_carr