Ian O’Dwyer’s workshop on Saturday the 7th August was awesome!

A blinding flash of the obvious from Ian’s workshop for me was this, “If we know that the majority of the clients we work with sit between 12-15 hours per day meaning that their glutes are constantly on stretch and therefore weak, and that their groins are tight then why do we put them in a seated position on a exercise bike when they come to the gym!”

Marty Moran, from the City of Yarra put the information to work right away. He trains a 66yr old lady with Scoliosis that regularly experiences back and leg pain. “After trying some of the new exercises she was moving laterally like I have never seen her move before and experienced zero pain in her back and legs. She finished the session with a huge smile and felt really good about herself.

This morning I had a great chat with Ian O’Dwyer regarding his area of expertise - Functional Movement and the upcoming workshop he is running for Career Fitness on Saturday August 7th. To listen to the interview click the link http://www.careerfitness.com.au/files/Interview%20with%20Ian%20ODwyer.mp3

 and if you wish to enrol in the workshop then visit http://www.careerfitness.com.au/workshops

The purpose of this article is to stimulate your thinking in terms of different cardiovascular activities to try with your clients in the great outdoors in order to keep interest levels high. My strong advice would be to try all these modes of training yourself prior to prescribing for others so that you know what the training stress feels like in order to make sure your exercise prescriptions for others are appropriate.

1. Recovery Heart Rate Intervals

Client works for a pre-determined time at a high intensity e.g. 2 minutes. They would then rest until heart rate comes back down to 140bpm (less fit clients may recover to 120bpm). Once the client’s heart rate hits the pre-determined rate, i.e. 140 bpm off they go again for another interval. The trainer obviously determines how many intervals the client goes for according to their goals and ability to tolerate the training stress. If you have never tried this method before you could start by doing shuttle runs (see below for explanation) for a total of 20 minutes including the time it takes to recover between intervals.

2. Active Recovery Intervals

This can be conducted as a circuit type program, i.e. you run/walk for 2-3 minutes. Stop and do a muscle conditioning exercise for 1 minute, e.g. Push Ups or Lunges and then return to running/walking. This is a great way to mix it up and reduce boredom some clients feel when doing a cardiovascular session. 

3. Fartlek Training

Fartlek means “speed play” The way you can use it with your clients is to mix up both the speed and terrain used during your training session. You may jog on the flat and sprint up a hill, or run at a constant speed and then sprint to a landmark like a light pole.

4. Shuttle Runs

Use goal posts, witches hats, or pre-existing landmarks to determine running distances. Place markers at a set distance and have the client run to the 1^st marker and then back to the starting line, out to the 2^nd marker and back to the starting line, etc. for as long as you desire. Have client recover and then repeat as many times as is appropriate for the client’s goals and training ability. This is a fantastic conditioning tool which does not require much space. It is a particularly good conditioning tool for many sports people as it requires clients to turn, accelerate, and decelerate regularly. All of these characteristics needed for almost all field sports and produce a different overload on the body that running in straight lines all of the time.

5. Continuous Training

This is the equivalent to a manual program on a piece of computerised gymnasium equipment like a Treadmill or a Bike. Set a pace which may be determined by Rating of Perceived Exertion (RPE), Heart Rate, or previous training time over a distance and then the client completes for the desired distance or time.

Conclusion

You may mix and match the cardiovascular recipes discussed in order to keep giving your clients an overload stimulus to keep the client progressing towards their goals of increased cardiovascular fitness and/or fat loss.

Please enjoy Emily Fiedel’s article on the 5 most common mistakes made with Kettlebell Training. Emily is one of the country’s leading Kettlebell trainers and works with a number of clients through her role with Australian Kettlebells. She is fresh from presenting on Kettlebell training at the Filex Fitness convention and along with Chris Muling will be presenting at the next Career Fitness members event on Saturday 26^th June.

Kettlebell training can be one of the most effective ways of increasing one or more facets of fitness, including strength, power, power endurance, strength endurance, cardiovascular fitness, mobility and agility.  However, there are some common mistakes people make with their kettlebell training that can lead to sub-optimal training or even injury. Here are 5 of the most common mistakes people make with their kettlebell training:

1. NOT SEEKING EXPERT ADVICE.

This is a fatal mistake.  People think they’ve been weight training for a while, or that they’re a qualified personal trainer, therefore will automatically be able to know how to lift a kettlebell. The kettlebell is very different from barbells and dumbbells.  The body of the kettlebell sits away from its handle, giving the kettlebell a displaced centre of mass.  This displaced centre of mass means the kettlebell behaves very differently to dumbbells and barbells, which have the weight evenly dispersed on either side of the handle. For example, having the kettlebell handle sit across your hand in the same position a dumbbell handle sites is not only uncomfortable due to the displaced centre of mass, but is also dangerous as it puts a lot of unnecessary stress on the wrist. There is heaps of information on YouTube about kettlebell lifting but you need to be really careful, most of it is rubbish. So, seeking expert advice will get you off to the right start, or help you resolve any problems you’re having with your kettlebell training.

How do you know someone is an expert?  Well here are some questions you should put to them to see if they really do know their stuff:

a. Who have they trained under?

If there aren’t some genuine Eastern Europeans in this list, beware.  Experts such as Valery Fedorenko, Vasily Ginko, Pavel Tsatsouline and Steve Cotter all run courses that are reasonably accessible in the West, so if a trainer hasn’t trained under at least one of these, they haven’t gone far enough to get their knowledge.  Phil Kourbatski is a trainer in Australia, who has a background as a trainer in the Russian military, so is another name you should look out for.

b. How many years experience have they had with kettlebells?

The bells haven’t been here in Australia that long, but you’d want someone who has at the very least around 2 year’s intensive training experience with kettlebells.  This in and of itself is not usually enough, though; you need to be sure they’ve also sourced good information.

c. Correct hand position?

This is a dead giveaway, if a trainer doesn’t know the correct hand position, they have no clue.  The correct hand position involves having the handle diagonally across the palm of your hand, with all the pressure on the heel of your palm. This enables you to have a neutral wrist.  No other hand position is acceptable or safe with kettlebell training.

d. Different styles of kettlebell lifting?

A good kettlebell trainer will have a good understanding of the different styles of kettlbell lifting (e.g. the sport or “soft” style and hard style) and their applications, irrespective of the type of training you actually want to do.  If they’ve never heard of Girevoy sport, or don’t know how to apply its techniques, then you need to keep looking.

2. NOT SPENDING THE TIME TO GET TECHNIQUE CORRECT

It seems so simple and obvious, but this ties in with mistake number 1.  People often don’t seek out expert advice and they are so keen to get big numbers or lift ultra heavy that they rush into things and don’t take the time to get their technique spot on. Good technique is vital, because it allows you to train safely.  Injuries are an athlete’s worst enemy, and can be a massive set back.  A torn rotator cuff or disc bulge could negate months of training. Good technique will also allow you to get those big numbers or lift really heavy, shoddy technique will only limit you.

3. NOT REVIEWING TECHNIQUE REGULARLY

It is easy to pick up bad habits, particularly if you’re training alone most of the time.  Worse, you often don’t realise what mistakes you are making - what you think you’re doing and what you’re actually doing can be quite different. Particularly with the more technical lifts such as the Snatch and Turkish get-up, you should get your technique reviewed regularly to ensure no bad habits have crept in. Reviewing your technique may also help you break through plateaus in your training. Checking in with an expert every now and again is the best way to know you’re on the right track, there’s nothing quite as effective as having someone look at your technique in person. Videoing yourself regularly is also really helpful.  You can often pick up on areas where you can improve once you can objectively review your own technique.

4. GUYS - OVERESTIMATING THEIR STRENGTH

Because the kettlebell is so different to conventional weight training tools, you will usually need to start with a weight that is lighter than you’re used to using.  Most guys will need to start with a 12kg or 16kg kettlebell to get their technique correct. The displaced centre of mass means the kettlebell is harder to control and stabilise than a dumbbell.  Also, kettlebell lifting requires good thoracic spine mobility and shoulder flexibility, and most guys, particularly those who have done a lot of weight training, are tight in these areas. So, put the ego aside and instead of making a bee-line for the 24kg or 32kg, drop the weight back and get your technique spot on first.  In the long run, it will enable you to lift heavier if that’s your goal.

5. WOMEN - THINKING THEY’LL GET BULKY SO NOT INCREASING THE WEIGHT

A lot of women think that lifting weights is going to turn them into great big muscly meat axes, so they start with a 6kg or 8kg kettlebell and they stick with it, refusing to lift any heavier. The beauty of kettlebells is that they won’t make you bulky.  In fact, the best female kettlebell lifters in the world are usually between 60-65kg and they usually work with a 20kg or 24kg kettlebell. Progressively increasing the weight you’re lifting is the only way to continue to get training effects from your workouts.  Your body will get used to the weight you start with reasonably quickly, and then it will stop adapting.  So if you want to continue to progress and reach your goals (whether they be goals for improved posture, weight loss, improved strength or improved cardiovascular fitness) you need to continue to challenge your body by lifting heavier weights.

So…

Training smart means getting good advice, striving to be a technically excellent lifter and progressing your training appropriately. If you can avoid the common mistakes above, you will be sure to get the most out of your kettlebell training and you will reach your goals much faster.

Career Fitness is partnering with Australian Kettlebells to run the Kettlebell Basics workshop on Saturday 26^th June at the Iron Edge Studio in Richmond. This event is free for Career Fitness Members. If you are not a member yet and would like to attend please click here.

This had been taken from the article Fight Club written by Paul Anderson in  the Australasian Leisure Management Magazine March/April 2010

MONDAY AM: Roadwork x 8 kilometres; Stamina work 10 x 3 minutes; Stretching x 15 minutes; PM: Shadow boxing 4 x 3 minutes; Padwork 6 x 3 minutes; Bagwork 2 x 3 minutes; Jump Rope x 15 minutes; Groundwork; Stretching

TUESDAY AM: Sprints 8 x 800 metres with a 2 minute break between each sprint; Stretching x 15 minutes; PM: sparring 6 x 3 minutes: Padwork 2 x 3 minutes; Jump rope x 15 minutes; Groundwork; Stretching

WEDNESDAY AM: Roadwork x 4 kilometres; Stretching x 15 minuites; PM: Shadow boxing 4 x 3 minutes; Heavy bag work 4 x 3 minutes; Skill work 4 x 3 minutes; Stretching

 THURSDAY AM: Sprints 10 x 400 metres with a 2 minute break between each sprint; Stretching x 15 minutes; PM: Sparring 6 x 3 minutes; Padwork 4 x 3 minutes; Floor to ceiling ball 2 x 3 minutes; Jump rope x 15 minutes; Groundwork

FRIDAY AM: Roadwork x 8 kilometres; Stamina work 10 x 3 minutes; Stretching 15 minutes; PM: Shadow boxing 4 x 3 minutes; Technical skill work 4 x 3 minutes; Groundwork; Stretching

SATURDAY AM: sparring 8 x 3 minutes; Padwork 4 x 3 minutes; Jump rop x 15 minutes; Stretching; PM: Roadwork x 10 kilometres; Stamina work 10 x 3 minutes; Bunny hops; Crab walks; Stretching 15 minutes

Soft boxing classes are generally performed over a duration of 60 minutes and comprise of the following:

TECHNICAL DRILLS - basic punching techniques such as moving hands with feet, turning the hand over to hit with the top two knuckles . Punching the hand mitts, heavy bag, floor to ceiling ball and speed ball.

SHORT CIRCUIT - A combination of exercises performed in two minute bursts with a 30 second break.

WEIGHT TRAINING - A series of exercises performed with 1 kg weights, concentrating on technique, body toning and conditioning.

CORE TRAINING - Sets of push ups - sit ups and chin ups.

STRETCHING - Advanced stretching techniques and cooling down.

Get fantastic results using the body as a barbell.

No gym, no studio, no equipment, NO PROBLEM. The Complete Guide to Bodyweight Training course shows you a vast array of exercises that do not need any equipment but will still get you or your clients in fantastic condition in very quick time. This workshop is a must for Personal Trainers working in an outdoor environment, working from a Personal Training Studio with minimal equipment, or those training clients in busy gyms where there is limited access to equipment during “peak times”. It is the skill of the fitness instructor to ensure that the right exercise program variables are being provided to the right client at the right time to ensure maximum results with minimum likelihood of boredom or injury. Rest assured that when applied correctly bodyweight training can be used to achieve most client goals in a stimulating way with minimal equipment and in a variety of exercise settings. The reality is that your imagination is the only limit on the many variations you can use when incorporating bodyweight exercises into your programs.

The Complete Guide to Bodyweight training workshop will be delivered at Richmond Recreation Centre between1.30pm-4.30pm on Saturday 15th May. This session was presented by Aaron at FILEX 2009 to over 70 fitness professionals.

If you are still not convinced as to the versatility and effectiveness of bodyweight training then this workshop is for you.

You can expect to learn…

• To provide a better understanding of the purpose and benefits of bodyweight exercises.
• To provide practical bodyweight exercises for the whole body.
• To provide different levels of an exercise for clients of differing ability.
• To identify major teaching points of each bodyweight exercise.
• The skills to progress or regress body weight exercises for clients of all abilities.
• How to deliver appropriate resistance training activities in the great outdoors without the needfor equipment.
• Practical exercises and training tools that you can start using immediately to enhance the trainingexperience you offer.
• 1 PDP/3 CEC points.

To enrol click here

The secret is unlocked: it is not the actual exercise sessions that deliver results; it is the individual’s ability to recover from those training sessions that does.

There are many reasons why people’s training fails to deliver optimal results. One of the biggest is that they don’t take enough time to recover from the training stimulus. For the first time you can access a cutting edge workshop packed full of the latest information on recovery and regeneration from exercise sessions. Over the past few years there has been an enormous amount of focus placed on an athlete’s/clients ability to recover from training and competition. We are all becoming familiar with images of footballers swimming, or walking in very cold water (early morning beach sessions in the middle of a Melbourne Winter!), sitting in ice baths, or having contrast (hot and cold) showers.

Most of us recognise these images however many of us do not understand the rationale as to why athletes/clients would put themselves through a number of these methods that are sometimes uncomfortable. Scientific investigations looking at the effectiveness of recovery strategies are rare. However, anecdotal reports from coaches and athletes continue to grow. The reality of many of the popular training methods that work in real world situations is that science takes time to catch up to what is happening successfully in practice, i.e. science hears about a method that is having success and then investigates. It is not uncommon to have to wait for years for the science to catch up to what is currently happening in the field.

The Secrets to Recovery workshop is being run on Saturday 15th May between 9am – 12pm in Melbourne. This workshop is going to unravel the principles of recovery and guide you through the numerous strategies that are available for enhanced performance.

You can expect to learn…

• Why you should have a good recovery strategy to boost your overall training performance.
• The different types of fatigue and how they impact on your training and your health.
• Which recovery technique should be used to combat the different types of fatigue to which your body is exposed.
• How you can unlock your potential by increasing your training window of opportunity.
• Practical advice, programs and training tools that you can start using immediately to enhance your health and overall training performance.
• 1 PDP/3 CEC points

To enrol click here

Rotator cuff tears are a common injury of a complicated joint. Because of our dependence on the shoulder for many activities, these injuries can be frustrating experiences. Our resident chiropractor and stretching expert Phil Mifsud has written an easy to read article on the rotator cuff, its common injuries and how as a fitness expert you can help in he rehabilitation for your clients.

The rotator cuff is the network muscles and tendons that forms a covering around the head of the humorous to stabilizes the shoulder joint. The “cuff” is critical in maintaining the integrity of the shoulder and represents one of the most common shoulder conditions for people over 40 years of age.

A tear may result suddenly from a single traumatic event or develop gradually because of repetitive overuse.  Most tears occur in the supraspinatus muscle, but other parts of the cuff may be involved.

Anatomy

The four muscles of the cuff include supraspinatus, infraspinatus, subscapularis, and teres minor.  These four muscles originate on the scapula and attach to the humerus through a single tendons unit called the “cuff”.  The cuff attaches on the antero-lateral aspect of the humerus at the greater tuberosity.

The muscles of the rotator cuff allow the humerus to internally and externally rotate the arm.  In addition, they assist in lifting the arm with as the supraspinatus muscle being responsible for the first 15 degrees of shoulder abduction.

Injury

The rotator cuff is most frequently injured as a result of overuse of the muscles or from a tear after traumatic injury such as a FOOSH (fall on out stretched hand).  People who engage in repetitive overhead motions such electricians or office staff and athletes who play (hand) ball sports or lift weights are commonly seen with this injury. They often report recurrent shoulder pain for several months and/or specific injury that triggered the onset of the pain.

Symptoms for a rotator cuff tear include:

• Recurrent, constant pain, particularly with overhead activities
• Pain at night that prevents comfortable sleep on the affected side
• Muscle weakness, especially when lifting the arm
• Crepitus (cracking sounds), catching, grating when the arm is moved
• Limited range of motion
• Usually occurs in the shoulder of the dominant arm

When an FOOSH injury occurs there is often sudden acute pain at the shoulder, and a snapping sensation followed by immediate weakness of the arm. With overuse, pain at night, progressing limitations of movement and weakness is often reported.

In both cases, although the muscles of the “cuff” originate in the scapular (on the back) pain is felt radiating down the front of the deltoid into the biceps and may also be felt at the medial aspect of the elbow.

Diagnosis

Definitive diagnosis of a rotator cuff tear can only be obtained via imaging studies such as MRI or ultrasound so referral to an appropriate health expert is required.  However, the primary things to look for include (1) loss of strength and shoulder tenderness (2) deformity or atrophy over the scapular where the rotator cuff muscles lie and (3) a measured variation in the normal range of motion of the shoulder when comparing each side.

Once a diagnosis is reached there are two types of rotator cuff tears:

• Partial, this is a tear that doesn’t completely sever the tendon. This type of injury may respond well to nonsurgical treatments
• Full thickness tears, in which the tendon is torn into two pieces. This type of tear requires surgery to repair.

Rehabilitation  

In the majority of cases, nonsurgical treatment can provide pain relief and improve the function of the shoulder.  Rest and avoidance of aggravators is essential.  Medication such as anti-inflammatorys and cortico-steroid injections can help; however, exercise rehabilitation is fundamental in improving the integrity of the shoulder and the “cuff” in the long-term. 

Complete recovery most often takes several months and a common sequel of the “good” side becoming injured is frequently seen.  This is due to overuse of the “good” side, whilst the injury shoulder recovers.  Hence it is advised that all rehabilitation exercises be completed bilaterally.  All programs should begin with passive motion (no weights) and advances to active and resistive exercises once full and pain free motion can be achieved.

The following gym based exercises are what I consider fundamental movements in rotator cuff rehabilitation.

PRONE HORIZONTAL ABDUCTION/ SHOULDER EXTENSION: Lie prone on a high bench with your involved arm hanging straight to the floor. With hand rotated outward as far as possible (supernated), raise arm straight back into extension as far as possible. Hold for 2 seconds then lower.

SUPRASPINATURS “EMPTY CAN” MONOVER: Stand with elbow straight and hand rotated inward as far as possible, raise arm to eye level at 30-degree angle to body. Hold for 2 seconds then lower.

PRONE EXTERNAL ROTATION: Lie prone on a bench with shoulder abducted at 90-degrees and arm supported on the edge of the bench - elbow bent at 90-degrees. Keeping shoulder and elbow fixed, raise arm into external rotation. Hold for 2 seconds then lower. 

SIDE-LYING EXTERNAL ROTATION: Lie on uninvolved side, with involved arm at side of body and elbow bent at 90-degree angle. Keeping elbow of involved arm fixed to side, raise arm into external rotation. Hold for 2 seconds then lower. Rolling up a towel and placing it between your arm pit provides comfort and support.

SIDE-LYING INTERNAL ROTATION: Lie on the sore shoulder have the involved arm at side of body and elbow bent at 90-degree angle. Keeping elbow of involved arm fixed to side, raise arm into internal rotation. Hold for 2 seconds then lower.

Strength training has been and still is primarily sagittal plane and double limb. However, we’ve used single limb training for upper body stuff for years and raved about its effectiveness. We call it dumbbell training. Dumbbell bench presses and incline presses are widely accepted, as are dumbbell rows. However, unilateral lower body training has not been embraced to the same extent. Exercises such as Step-ups and Lunges are very rarely used once people have progressed from beginner status.

The idea that single leg squats or lunges done with only bodyweight might be beneficial to athletes or to those looking to gain more muscle mass will be the focus of this article. Physical training really comes down to two things: anatomy and physics. Our knowledge of physics hasn’t changed greatly over the last few decades, but our knowledge of “functional anatomy” has. Single limb training is a logical outgrowth of what we now know about functional anatomy. It promotes greater muscle growth and greater muscle strength because it works more muscles. Knowing the way the body works allows us to develop and utilize exercises that work not just prime movers, but stabilizers and neutralizers.

The anatomical evidence for single leg exercise is overwhelming. When we stand on one leg, as in a one leg squat, we engage three muscles that we don’t use in a two leg squat, i.e. gluteus medius, the adductors, and the quadratus lumborum. I know some will say we use the adductors because the knees move apart in the descent, but this isn’t the same. The key is that we engage these additional muscles in their normal role of stabilizers, not as movers.

In addition, in any single leg exercise, bodyweight becomes a more significant part of the resistance. Therefore, we get functional training, i.e. training the muscles that we’re using in the way that we use them. Bottom line: this doesn’t happen in any version of the double leg squat.

In a conventional double leg squat, we simply strengthen the prime movers and neglect the stabilizers. Using the car analogy, we get a bigger engine, but maybe bad tires. Double leg strength also doesn’t correlate to single leg strength. I can’t tell you how many clients I have seen that can squat a large amount of weight yet can’t do a single leg squat. The reality is that they lack “functional strength.”

Very little in life or sport is done with two feet on the ground - think about all sports that require running. In terms of program analysis single leg training breaks down the same as double leg training; we have knee dominant and hip dominant exercises.

Knee Dominant Single Leg Training

All of the squat variations fall under the category of knee dominant single leg exercises. lunges, step-ups, split squats, Bulgarian split squats and true one leg squats (pistols) are all examples of knee dominant single leg exercises.

The great part about these exercises is that it’s really hard to make them into glute or lower back exercises. Not true with the back squat. The really beneficial (and really difficult) knee-dominant single leg exercises are what we call single leg unsupported.

Static, unsupported single leg exercises consist of single leg movements done on one leg with no movement forward or back. To further explain, a lunge would be dynamic as the center of gravity moves forward and back. It’s supported, as the non-working foot is in contact with the ground. In an unsupported single leg exercise, the non-working extremity isn’t allowed to touch the ground or any other object such as a bench. The only true static unsupported exercises are variations of one leg squats. These may be referred to as pistols, one leg squats, balance squats, or step-downs in various texts.

More and more evidence points to the relationship of the hip rotators and the glute medius to overuse knee problems. In static supported exercises (Bulgarian split squats) the hip rotators and glute medius don’t take an active role in stabilizing the femur. In true static unsupported exercises, the hip rotators and glute medius must actively work to prevent internal rotation of the femur. The exercises are essentially tri-planar as the movement may be sagittal, but the stabilizers must prevent movement in the frontal and transverse plane. Any static unsupported exercise automatically becomes a tri-planar movement as the stabilizers work as what we call anti-rotators.

The bottom line is, more muscles work in an unsupported one leg squat. Either way, if you’re looking for assistance exercises to work more muscle and improve performance, forget extensions and leg presses and add in some one leg squat variations. I’ll bet you that if you don’t know where your glute medius is today, you will after your first day of one leg squats!

Hip Dominant Single Leg Training

The interesting thing about hip dominant single leg training is that it’s in fact not only single limb, but single joint. For years we’ve heard the gurus say that single joint exercises are a waste of time. We advocated multi-joint movements as they gave us the most “bang for the buck.”

Over time, I’ve realized that it’s not about how many joints work as it is about how many muscles work. The “no single joint exercises” mantra may be an oversimplification. I may dislike a lateral raise or a leg extension because it isolates a single muscle in a non-functional manner, but I love one leg straight leg Deadlifts.

In truth, a one leg straight leg deadlift is a single joint exercise. What makes it better than a leg extension or a leg curl? The number of muscles working. It’s not about the number of joints that are moving; it’s about the combined action of moving a joint in one plane while stabilizing in two others.

In the one leg straight leg deadlift, the action is a sagittal plane hip hinge. However, the spinal erectors, lower traps, and rhomboids must work to stabilize the spine and the scapula. The hip rotators and pelvic stabilizers work to keep the pelvis moving in the sagittal plane.

What appears to be a relatively simple single joint exercise is actually an extremely complex exercise in muscle synergy that incorporates a huge amount of muscle. In addition, one leg straight leg deadlifts provide great stress to the glutes and hamstrings while providing 50% less back stress.

The same can be said for the swissball leg curl. Once again we have a single joint action. In fact, biomechanically, some would claim that it’s the same action as a prone machine leg curl. However, in actuality the swissball leg curl is a far superior exercise. Why? because the glutes and hamstrings must work together to hold the hip in extension while the hamstring works alone to flex the knee. The swissball leg curl in effect forces the hamstring to work from both ends in its two joint function as a synergist of hip extension and a prime mover in knee flexion.

Conclusion

I am not saying “single joint is bad, multi joint is good or vice versa as they both have there place.” What I am saying is that if you’re an athlete training to improve performance and reduce injury potential, or a bodybuilder looking to stress some little used muscles, give one leg squats, one leg straight leg deadlifts, and swiss ball leg curls a try.

Written by Marietta Mehanni & Sophie Russell

The Swiss Ball has been a tool synonymous with balance, stability and strength training for many years in the Australian fitness industry. An extensive background in rehabilitation especially within physiotherapy circles, the Swiss Ball has gained respect and value as a tool that no fitness trainer should be without. Its popularity has extended to the general population, such that the Swiss Ball is now found in offices and homes as well as every fitness club in the country. The diversity of exercises and uses on the ball has been truly remarkable. Who would have ever thought what could be achieved with a rubber ball full of air!!!

Now with the addition of weights, the ball is used as an effective tool for sports conditioning and heightened proprioception training.

Enter the Gymstick

Gymstick was invented in Finland by a team of fitness and health professionals from the Finnish Institute of Sport with the aim of providing a comprehensive strength and conditioning tool for the whole body. Its versatility, effectiveness and ability to meet the exercise needs of everybody has seen it grow to now being used in over 30 countries around the world.

Traditionally, to add resistance to exercises performed on the ball, dumbbells have been the preferred choice. Weighted resistance such as dumbbells is only effective when the muscle action is working against gravity; i.e. lifting the weight upwards from the ground. This has severe limitations when using the ball, as the body is restricted to specific positions. For example, to work pectorals using dumbbells, the body needs be in a supine position. When using the Gymstick, the body can be in any number of positions as the resistance is determined by the line of pull from the bands. For example, pectorals can be trained in a supine, prone, seated or inclined position on the ball. This has several advantages:

• variety
• depending on ability and stability, a client can perform the exercise in a seated position rather than a supine position
• greater range of modifications and progressions are available
• core activation is heightened even in a seated position
• safer to use a Gymstick, especially in the supine position in the unfortunate event of a Swiss Ball bursting

Using dumbbells restricts the load to be applied only through the upper body.  The Gymstick enables resistance to be applied to both the upper and lower body, thus achieving overall strength gains whilst still using the benefits of working on an unstable base of support.

The Swiss ball is well known for being able to activate several muscle groups within the one exercise. One of the key advantages of using the Gymstick with the Swiss Ball, is that both global and local muscle groups are working against resistance, rather than just being used to stabilise the body. In fact, one of the key stabilising challenges with working with the Gymstick on the Swiss Ball is that often the line of pull of the bands will drag the body in one direction, against which, the client will be forced to activate opposing muscle groups to remain balanced.

The level of stability will also be determined by how the trainer is manipulating the resistance while the exercise is being performed. In this way, the trainer plays an active role in the degree of intensity of the workout. The advantage of this interaction is that the trainer is able to see how the exercise is being performed, and also feel how effectively the client is working.  

Choosing Appropriate Gymstick Resistance

The Gymstick is available in 5 different resistance levels so it can be used for any age or fitness level.  The resistance levels are colour coded for convenience:

 Green   = Light 1 - 10 kg

Blue       = Medium 1 - 15 kg

Black     = Strong 1 - 20 kg

Silver    = Extra Strong 1 - 25 kg

Gold      = Super Strong 1 - 30 kg
Gymsticks are available in two models - the original Gymstick and the telescopic Gymstick.  The original is the best option for fitness centres/studios or at home. The telescopic Gymstick is the ideal choice for ultimate portability and travelling as it folds down to just 72 cm and fits into a large suitcase or sports bag.

The recommended starting resistance level when working with a Gymstick on a Swiss Ball is blue.  This is taking into account that the client is uninjured and has had previous experience working with the Swiss Ball.  A key point to remember is that the resistance level can be manipulated quickly and effectively by winding the bands around the stick.

In Summary

Adding the Gymstick to Swiss ball training adds another dimension by challenging the body to stabilise whilst working against resistance, capitalising on recruiting as many muscle groups as possible. This has applications for sporting activities as well as providing compound functional training for the exercise enthusiast. It is also beneficial for older adults who are requiring more resistance on the ball, but cannot position themselves in either the supine or prone positions confidently. The Gymstick has the advantage of being used as it is or with other fitness tools, limited only by the personal trainer’s imagination.

The Exercises

Muscles: latissimus dorsi, biceps brachii, brachalis, brachioradialis, erector spinae, gluteus maximus and hamstrings in raised leg, tibialis anterior and vastus group in the stabilising leg, hip & shoulder stabilisers and core muscles

Progressions

• 1. Bring feet together
• 2. Lift one foot off floor

 Exercise: Supine Bench Press
Muscles: pec major, anterior deltoid, triceps, gluteus maximus, hamstrings, erector spinae, core muscles and hip & shoulder stabilisers

 Progressions

1. Same position with feet together

• 2. Same position with one foot off floor

 Exercise: Abdominal Curl

Muscles: rectus abdomius, internal and external obliques, core muscles, hip stabilisers, quadriceps in raised leg, hamstrings in supporting leg

Progressions

1. Same position with feet together
2. Same position with one foot off floor

Exercise: Seated One Arm Rows

Muscles: rhomboids, posterior deltoid, biceps brachii, brachalis, brachioradialis, erector spinae, hip & shoulder stabilisers, quadriceps and core muscles

Progressions

1. Bring feet together

• 2. Lift one foot off floor

Exercise: Hip Extension with Shoulder Press

Muscles: deltoids, pec major, triceps, gluteus maximus, vastus group, erector spinae, core muscles, hip and shoulder stabilisers

Exercise: Prone Plank Roll Away

Muscles: gluteus maximus, vastus group, erector spinae, hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles

Progressions

1. Begin with one leg on the ball and hands placed on floor under shoulders. Other leg hanging under hips with knee flexed. Extend knee and hips of leg on the ball, rolling ball back.