Kabuki Strength
Start your search here for content on our site
Search here:

With any exercise, there must be intent behind why and how you are executing it. With selecting assistance movements for strongman, I find it important to checkoff as many boxes off as possible. In the example of the single-arm overhead dumbbell tricep extension, we are looking to accomplish a deep stretch of the tricep and lat while maintaining a neutral body position. We want to enforce similar patterning to the circus dumbbell of keeping the elbow close to the ear which is a sign the dumbbell is more over our center of gravity. Since assistance movements are not the priority of the session it should be noted to aim for quality over quantity as far as form versus load....

Kabuki Strength provides education and coaching services to athletes of all experience levels around the world. [frmmodal-content modal_title="Fill out this form, then click 'submit' to schedule a call!" label='We would love to talk to you! Click here to schedule a FREE strategy call with one of our coaches'][formidable id=39][/frmmodal-content] A contralateral pattern involves an action and/or movement of opposite sides of the body working together. That might seem confusing but its simpler than it seems. An easy way to understand contralateral patterns is to standup and walk 5-10 steps (walking is a contralateral pattern). Now walk another 5-10 steps but move your right arm forward as your right leg moves forward (and your left arm forward as your left leg moves forward). Feels weird doesn’t it? When we walk or run the leg that propels us forward is matched by an opposing swing of your arms (or opposite slight rotation of the thoracic spine).Other common contralateral patterns in sport include throwing and swinging.Learning and improving trunk stability in contralateral patterns is crucial for maximizing energy transfer and your ability to express force.Below are three videos in order of difficulty to help you improve your contralateral trunk stability. To do all of these drills properly avoid relying on spinal extension to support your position and maximize your IAP.  Contralateral Shoulderok  Contralateral Deadbug  Contralateral Rolling Even if you aren't involved in a sport that involves contralateral patterns its still a good idea to add these drills periodically to your program. Strength athletes performing drills that challenge rotation is a great way to improve trunk strength and reduce the likelihood of overuse injuries.Kabuki Strength is an organization devoted to optimizing human potential via innovative equipment, world-class coaching services, evidence-based education, and by giving back to our community. We would love to talk to you! [frmmodal-content modal_title="Fill out this form, then click...