(Bodyweight Variation of a "1-Arm/1-Leg Stiff-Legged Deadlift")
Improving Posture- A simple way to improve
your posture is to alter your “pull:push ratio.” Specifically, your program should contain more pulling than
pushing. Seated Rowing, Chin-ups,
Pull-ups, Dumbbell Rows, etc… should be performed in a 3:1 ratio with Push-ups,
Dumbbell Pressing, etc…
Strength Progressions- A common way to challenge
your muscles is to gradually increase the amount of weight you lift. However, this progression in weight
should be as small as possible. For
example, if 20 lbs. on a given exercise is too light, 30 lbs. is too much
(50%) of a jump. Consider 22.5
lbs. if possible. Your muscles may
tolerate the jump, but your ligaments and tendons also have to adjust. The 2.5 lb. plates are very
underrated. Use them as a means of
sensible strength progressions.
Lower Body Training
Balance-
Squat and lunge variations are common “knee-dominant” lower body exercises, but
to develop strength symmetry through the legs, your program should incorporate
“hip-dominant” exercises as well.
Movements such as Stiff-Legged Deadlift (SLDL) variations and Hip
Extension variations should be included in your lower body training to
strengthen the “Posterior Chain” (i.e. Glutes and Hamstrings). This mode of training is a great way to
protect the knee joint and may also reduce the incidence of injury (i.e. ACL,
Meniscal tears, etc…)
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