Mendacity Single Leg Bicycle Kick (With Medication Ball)
Brandon Richey has been within the power and health enterprise for over 13 years. He’s a Licensed Power and Conditioning Specialist licensed via the NSCA and has labored with an array of significant health personnel and athletes, from the age of ten all the way in which as much as Division I and the skilled stage. He’s labored with athlete in a wide range of sports activities, starting from soccer, baseball, basketball, soccer, golf, rugby, and the now fashionable sport of MMA.
Description
Lie in your again and pull one knee up whereas preserving the other leg straight and your foot lifted 3 to six inches off the bottom. Place and pinch a smooth medication ball between the elbow and the bent knee on the identical facet of your physique. Brace your abdomen and pull the prolonged leg forwards and backwards for the specified variety of reps with management and stability.
Objective
A standard problem with many individuals performing mendacity core drills is to compensate on the lumbar because of having an excessive amount of of an anterior pelvic tilt. In easy phrases this implies it causes many to "arch" an excessive amount of of their low again inflicting discomfort throughout actions with the legs being prolonged away from the physique.
With the addition of the medication ball right here on this drill it forces a trainee to push their low again firmly into the bottom eliminating area between their low again and the bottom. The stress is positioned on the midsection to stabilize the motion as a substitute of compensating on the low again which can trigger discomfort.
Moreover this system additionally calls for better management and focus from a trainee permitting them to carry out the motion with better intention for higher outcomes. It's additionally a terrific supplemental train for enhancing the acts of sprinting, leaping, and kicking.
Advice
Carry out with a smooth 10-20 lb. medication ball executing 10 to twenty reps on both sides for 3 units.
