Dr.Kamraan's Foundational Movements to Improve Performance in Bench Press, Pull Ups & Dips
April 20, 2017
These are two foundational exercises that will help activate and balance your body prior to pushing/pulling movements. Use these movements to prevent injury and improve performance in the following events:
- Bench Press
- Pull Ups
- Dips
Most rehabilitation focuses on one muscle and one movement, but these foundational exercises, developed by Dr. Eric Goodman, work on gross movements, rather than one or two joints. The body/brain connection exists with global movements, not isolated movements.
The Founder View video here
1) Start with your feet shoulder width apart, bend your knees slightly, and push your hips back behind you (your weight is fully on your heels). Avoid the common mistake of bending too much through the knees.
2) As your weight is back on your heels, lift your chest up - opening the shoulders. Slowly bring your arms up in front of you.
3) Push your hips back as you slowly lower your arms to the ground. The hinge point is at the hips. Avoid bending your spine until the very end.
4) Bend the knees slightly more, push your hands into your shins, and stand straight up.
Back Extension View video here
This movement allows your back muscles to brace properly - taking the pressure of your joints.
1) Lay on your stomach, arms in front of your body, and feet on the ground.
2) Lift your arms up off the ground, bend the arms, and squeeze your shoulder blades together as you pull your elbows towards your butt. Tuck your chin and do not lift your head up to look forward.
3) Take a deep breath, as you exhale - lift your chest, squeeze your knees together, then slowly return back to the starting position - relaxing your legs as well. If need be, you may place a yoga block between your knees for added assistance.
4) Perform 10-12 reps for 3 rounds each.
Dr. Kamraan, of Liberty Wellness and Chiro, comes from a family of chiropractors - originally from Kansas City. His own athletic background includes, playing soccer, basketball, and a combination of olympic/power lifting and crossfit.