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Angband increase carry weight12/24/2023 Pretend you're sitting in the cockpit of a stock car. Take a trap bar and switch its position so that the plates face forward. Low carries performed with a load in one hand are great for anti-flexion (frontal) strength, while low carries performed with a weight in both hands are great for anti-rotation and anti-flexion (sagittal) strength. Here are the main types: Low Carries (At or Below Waist) They'll increase strength and performance, as well as build your arms. Heavy bilateral carries are the meat and potatoes of any carry program. This unilateral march targets the function of your lateral subsystem. Now add a "march." Remember, don't let the weight touch your side. This promotes the natural, slight kyphosis of the thoracic spine, allowing the scapula to sit in its ideal place on the ribcage. We don't want to squeeze them together as we do in a row, but instead maintain a natural spacing between the them (roughly an inch or two). Note: Maintaining neutral posture also involves the scapulae. Three sets of 30 seconds each is a good place to start. The weight must not contact the body! That's cheating. Use a mirror to get accustomed to the way it feels and learn how to maintain a neutral posture – leaning neither toward nor away from the dumbbell. Do it with the weight at waist level and also overhead. ![]() Stand on one leg and hold a dumbbell on either side of the body. The goal here is to maintain good form, so don't try to go too heavy. They require that you maintain your center of mass with a neutral posture against an external load before you start going heavy. These are an effective first step into the world of carries.
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