18 Jan Exercise For Confidence: Loaded Upper Body Roll
Anyone been sick as hell this past month?
First things first:
1) Carry hand wipes wherever you go.
2) Take off work. <— This is where I need to practice what I preach.
3) Don’t make out with anyone.
Truth be told, there’s something deadly going around that’s tantamount to the virus from The Walking Dead. Before we know it, people will be fending for themselves, carrying around Samurai swords, and chopping zombies’ heads off.
Alright. Maybe I’m being extreme.
What’s really going to happen is sick people will plop on their couch and binge watch American Horror Story. <— Guilty. :-0
What better way to alleviate a sickness than to watch a sick and twisted show?
Anyway. Let’s get into this week’s Exercise for Confidence. Because now that I’m semi-back-in-action, I’m ready to create content to kick off 2017.
With that said, during my time off I was able to dig out this gem, and I still believe this is a staple movement for overall athleticism and strength:
While it may look like I’m admiring my six pack, the chin tuck allows me to lead the movement with my head…and admire my six pack.
You may also notice I’m breathing through my diaphragm for 3 breaths in the end position (mouth closed, tongue on roof of mouth, breathe through your nose). DO THIS TOO. This way, you’ll be doing your parasympathetic nervous system a favor as well as making the move more challenging.
Why will this exercise help you gain confidence on the pitch and in life?
– It allows you to tie the anterior core together by rolling up and crossing through “mid-line” of the body.
– Speaking of “mid-line” of the body, I can’t think of one time when humans aren’t coordinating opposite limb movement through their anterior core. Maybe while binge watching Netflix, I don’t know.
But other than that, whether that is the gait cycle, pitching a baseball, punching a bank robber, or kicking a soccer ball, we must have the reflexive strength between the upper and lower extremities to perform at our best and reduce chance of injury.
Kicking a soccer ball, for example, is the quintessence of the upper and lower extremity working in conjunction – hip extension, core stabilization, hip flexion. More often than not, the core is the weakest part which can lead to the other muscle groups (hip flexors) working too hard. Everything must be in tact.
One more note on loaded rolls: they are a great starting point if you want to learn the Turkish Get up. Oftentimes, the first phase of the get up is the most challenging. Perform loaded rolls a couple times a week, and bodyweight rolling every day.
They can serve as a warm up or a core finisher to a workout. The difficulty of this movement is in your hands.