Are exercises like the one shown below, an injury hazard?First, let me ask you something, do you play golf? Tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football? Do you do yard work? Or garden? Carry things? Shovel? If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in. When we look at our core structurally, we will see that 87.5% of the musculature is directed horizontally or diagonally (as opposed to vertically) (1). This would tell us that the human body, specifically the core, is built in a manner to allow for rotation. In no way am I prescribing the exercise shown above. This exercise is extremely advanced and would need to be progressed correctly based on your overall fitness and mobility level. However, if you look at that and call it dangerous, check out the video of Tiger Woods swinging a golf club below. Now, let’s ask the same question, using the same logic, is this dangerous? Your body is built to move and explore. As part of that, they are built to rotate (and also resist rotation - but that’s a topic for another day). Unless we train it, utilize it and perfect it, we will lose that ability. Furthermore, if we wish to complete athletic movements that challenge us in a rotational manner, like golf, we need to expose our bodies to those movement patterns prior to completing them in the more stressful manner of sport.
All the resistance and accessories you need to build a 3-D Back!!!![post_title] => 3-D Back Training [post_excerpt] => 3-D Back Training is the most effective way to carve out a well developed mid back. It's super easy to do using RBT due to its versatility. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3d-back-training [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:21:44 [post_modified_gmt] => 2018-07-28 22:21:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28970 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 28970Array (  => 1290  => 1292  => 1288 )
The best way to functionally train the body is through band locomotion
As a guy who goes to a gym pretty regularly, some things never change.It doesn’t matter what gym it is. You see people lying on their backs performing 100’s of sit-ups, crunches, trunk twists, and goofy windshield wipers. ENOUGH OF THIS CRAP!!! They don’t create usable abs. Also, they've been proven to age your body, specifically your lower back.
Here is a simple band flexibility and mobility workout routine
Example of how to work on progressive fast twitch training
Here is a series of dynamic stabilizer agility exercises you can use to work on fitness based agility
RBT Ab Training
The abdominal muscles are designed to be stabilizers and controllers (a.k.a. decelerators) of movementSpecifically, abdominal muscles are designed to be controllers of movement through the low back region. This is where every movement we make transfers through. The abs are not movers of the spine like most individuals train them to be by doing sit-ups and crunches. Instead, movement of the spine is driven by actions of the arms and legs. It is the role of the abdominal muscles to make sure the spine does not move too much. This can lead to excessive wear and tear on the joint and disk structures of the spine. Knowing this, to develop “Real World” Abs you need to train them to be stabilizers first. To safely develop “Real World” Abs you will need to go through a 3-step progression that allows the abs to easily learn how to be controllers of movement, specifically of the low back. Over the years I have used this 3-step band training progression to successfully teach physical therapy patients, fitness clients and athletes how to develop abs that work for them.
View complete ab training progression