In part one of this article I showed how we assessed Phil and found a massive deficit in his ability to brace his spine. Included were the exercises that we started Phil on and the cues we gave to start rebuilding his squat.
You can see this article here: http://strengthshed.com.au/rebuilding-phils-squat/
For three weeks Phil just did the trunk stability exercises, no squatting. Below are the changes in Phil’s trunk stability push up assessment and his squatting.strength
In the following video you will see quite an improvement in Phil’s ability to brace his spine. There is still improvement needed as his lower back extends and there is also a lag between his upper body and hips moving.
This change in his ability to brace his spine lead to an improvement in his squatting, without actually squatting. Phil smashed 80kg x 4 with much more stability and speed than previously. He then went on to squat 90kg x 3 with about the same speed as he moved 80kg previously. This goes to show that is more than just technique cues and biomotor abilities such as strength/power that effect your injury risk and performance. The function of the body as a unit must also be considered, and without proper assessment you may have unnoticed hidden deficiencies holding you back and causing you to get injured or plateau.
I added Ring Fallouts to Phil’s program to continue to emphasis on improving his anterior trunk stability. These can be seen below.
We are well on our way to rebuilding Phil’s squat to respectable numbers.
If you would like a half price Movement Assessment to see what you can do to minimize your injury and skyrocket your performance contact [email protected], and mention this article before September 10th! Do not Miss this opportunity!