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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: Windmill

Post Travel Workout

Alydia Bryant

Summer brings a lot of traveling for my husband and I. This past weekend we traveled to Yorktown, Virginia for a wedding. It was nothing to crazy, just 3 hours, but 3 hours is long enough to get tight and stiff. One of my Friends Mike Lindner (SFG2 and Amazing 12 coach) shared this golden gem with me a few months ago. 

The Work Out:

  • 3Bent Presses-3 windmills-3 reverse Turkish Get Ups Right and Left
  • Finish with 5x 15R|15L swings

This is such a wonderful Combination because it hits every Plane of motion : Transverse, sagittal, and frontal. It is so common to only move in the sagittal plane. (Flexion and extension) When we don't practice movement in the Frontal and Transverse plane we create weaknesses in our bodies. We can become stiff and prone to injury. Most of our daily activities and sports involve rotation but it is so rarely trained in the gym

The Bent Press, Windmill and Turkish Getup all promote Shoulder health. The windmill position causes us to put a great stretch on our hamstrings which will usually take some stress off of the low back.Low backs often get extremely tight while sitting for long periods of time (hints: why most Americans have low back pain). What it also does is require us to brace our core in order to perform the movement. The windmill is an incredible lateral core strength and stability movement that strengthens your entire lateral chain. It improves hamstring flexibility which also aids in relieving back pain. If you can’t go full range of motion straight away then don’t worry about it, just go as deep as you can while maintaining proper posture (no lateral side bend in spine), technique and postural alignment. The Bent Press greatly increases mobility in the thoracic spine and shoulder girdle. It requires a great deal of core strength and do to the primary use of ones lats, It teaches the importance of packing the shoulders. The Bent Press finishes what the Get up started. The Turkish Get Up teaches the Athlete how to lock the ribcage on the pelvis. removing any leakage in core strength. Connecting the core is essential for injury prevention and performance. The spine posture is controlled while a weight is maintained over head. This allows the body to learn how to maintain strength through out the movement. T. It improves ones strength while teaching linkage (connecting, recruiting all your muscles) while eliminating strength leakage. These 3 skills combined together are a Beautiful tool against stiffness! Every muscle in you body is working together. These skills should all be treated as SLOW Grinds and not performed with speed! 

The Swings! 

Because of the dynamic nature of the swing the injury to the body is quite low. A swing is ballistic in nature. A swing should be punched forward by the hip not pulled up by the arms. This creates great glute contraction and hip extension( remember how much time you spent sitting in the car.... in hip flexion). We talked about the lats in the Bent Press. They are very important in the swing as well. They help prevent thoracic flexion as well, which we opened up through the combination of the bent press, windmill, and TGU. 

Give it a try! Let me know how open you feel post practice!


A family reunion of sorts-Two hands anyhow, windmill-bent press

Alydia Bryant

Part of the level 2 requirements for SFG is to learn the windmill and bent press. I've loved playing around with all of the odd lifts! Today I tried them with a 28kg on top and a 16kg on the bottom 

I was able to do it on both sides. The left didn't have the endurance to hold for the last bent press. I could have pushed it.... But that's not smart! Remember get stronger... Get better... Not broken!

http://www.youtube.com/watch?v=pTf0ST8344Q