◼️Spinal Mechanics First◼️ To build muscle and achieve growth it is important to play with angles, foot/ hand position and use different exercise variations to place tension on the fibres.
However this should only be done once true spinal mechanics have been prioritised and mastered with your clients/ athletes. It’s an important process of rebuilding and ingraining functional motor patterns, optimising movement efficiency, so that you can fully maximise force production and avoid injury.
In order to safely and effectively transmit force through your core and into your extremities, you need to organise your spine in a neutral position and then create stability throughout that organised system by engaging the musculature of your trunk, known as the brace position. This is @iwanlloyd
demonstrating an EZ bar bicep curl, as a finisher to his session, using a band for constant tension throughout the eccentric phase. As you can see from the image, Spinal mechanics and midline stability are playing a huge role here. As we fatigue naturally we will want to fall into a more compromised position. So firstly creating an awareness of the ideal position is key, then strengthen within it so we have the ability to brace and hold it when stressed by a load. Prioritise this , above everything else. Then implement multi- muscle movements (compounds) into the program. Get seriously strong in these movements over time. This is a strategy known as progressive overload.
To name a few:- 🔺Deadlift 🔺Squat 🔺Hip thrust 🔺bench press 🔺chin up 🔺bent over rows 🔺military press
Then add in your curls and they’ll look as flawless as Iwans 😉💪🏻 #BeYOURBest