Equipment:
– 1 stability ball
– 1 dumbbell (likely lighter than you would use for a double arm dumbbell press)
– 1 mini band
Purpose:
– strength your deep core to prevent rotation of your pelvis and spine while you perform an upper extremity pushing task– this is how our deep core needs to function throughout the day!
– strengthen your glutes
– strengthen your obliques
– strengthen your pecs / chest on top of a stable foundation
Technique Tips:
– drive through your heels to keep your hips lifted up, but keep your tailbone tucked and spine in a neutral position (you should NOT feel your lower back working!)
– keep knees pressed out against the band
– pelvis and spine should not move as you press the weight up and down — if you are unable to prevent your pelvis from turning then the weight is likely too heavy! (most people will need to choose a weight that is LIGHTER than what they would use for a 2 arm DB press)
When done correctly you will feel the muscles working through your glutes / bum (likely more so on the same side as the weight, but don’t worry, you will do it on both sides!), core, and pecs / chest.
#techniqueTuesday #technique #exercise #strengthening #fitness
