One thing I find with beginners when they exercise is they struggle to create body tension.
Planks have been all the rage for many years now.
Here’s a Variation of the Plank called the Shoulder Tap exercise:
Most people associate the plank with developing core strength, which is true but they have another important purpose.
Planksย teach you to create tension. To brace. To stiffen your body.
Creating tension helps light up your muscles. Support your spine. And give your limbs a solid platform to operate from.
When you perform a Kettlebell Swing you should tighten at the top of the swing.
Watch the Kettlebell Swing in action below:
In effect you perform a vertical plank. Bracing your abs, Squeezing your buttocks.
You get tight for a split second and then relax.
Kettlebell training teaches the art of tension and relaxation very well.
When you Clean the kettlebell your get tight as you lift and relax at the top in the racked position.
Watch the Kettlebell Clean in action below:
When you Press a kettlebell you get tight squeezing your buttocks, lats and abs as you press and relax when the kettlebell is back down in the racked position.
Top Tip: clenching your opposite fist tight as you press will tighten the whole body even further allowing you to press even more weight overhead.
This principle of lighting up other muscles is called Muscle Irradiation.
The ability to tense and relax is vital for all sports, martial arts and for protecting the body.
So next time you exercise have a think about tension. When do you tense and when do you relax?
Perhaps you need to tense a little more. Or learn to relax a bit.
As with many things in life, timing is everything.
That’s all for today
Take care
Greg
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