Hey, it’s Rick Kaselj coming to you from Nashville. I have another fitness mastermind meeting and this one is from Tennessee.
One of the attendees is Eric Allen. If you read yesterday’s email, you would know who he is. Before Eric went to Nashville, he filmed a video for everyone at EFI on the best exercise to prevent injuries. You can check out the video and the exercise below.
Take care and have a great day!
~ Rick Kaselj, MS
What’s up everybody! Eric Allen here of ERA Fitness Systems and Underwear Model Abs. I am linking up with my friend Rick Kaselj today to talk about exercises for injury or injury prevention. One thing that I had asked outside of what’s the magic bullet for fat loss when you are in 30’s or 40’s is the kind of workout to prevent from getting an injury.
Best Exercise To Prevent Injuries
CLICK HERE to watch the YouTube video.
People want to be active, want to play with their kids and want to continue competing sports that they love, but there is no magic bullet for fat loss and there is no magic bullet for injury prevention. I want to give you guys one exercise to continually practice that will build your balance, increase mobility and give you the opportunity to be more prone to avoid injury in the future. The exercise is called Overhead Squat.
This is an exercise that 90% of population is not capable of doing. They don’t have the range of motion and they don’t have mobility. I will show you the movement and give you some stretches that can help you get into this movement and I’ll explain a little bit of the benefits of what these stretches actually do.
So if you’ve never seen an Overhead Squat before, what you will do is grab an easy pipe of barbell or whatever you think you can handle out. It must be wide enough that when you lift your leg the bar will not move. If you are holding it and you lift it with your leg or arm, the bar will not move. From there what you will do is place yourself in a squat position, legs about 20 to 30 degrees apart. You will put the barbell above the head, point your triceps forward, tap your shoulders down back and descend all the way down to the ground, knees in line with toes, weight sitting back on the heel, barbell directly over your shoulders, breathe out and come up.
It’s a very difficult movement to do because of the mobility needed which we talked about earlier. One, you really need good ankle mobility. Two, you need really good knees mobility. Three, you need very good hip mobility. Four, you need very good mobility in your shoulder by nearly in subclavius, the external and clavicular pec to be able to open up to where the bar can sit up.
What I will do right now is give you four stretches to practice to increase your mobility, range of motion and all of those things so that you can eventually do this lift.
#1 – Ankle Mobility
To increase ankle mobility, you will step back and you are stretching. You are breathing in and you are breathing out, and then your knee forward a little bit. Do it for about 2 to 3 seconds for each calf.
#2 – Forward Hip Flexor
What you will do is find a wall or post. You place one foot in front and one leg back. You try to get that front leg with the hamstring which is covering the calf, so you are stretching out your hip flexor. Again, about 20 to 30 seconds with 5 to 6 stretches on each exhale, you want to follow them the deeper into the stretch. You do that on each leg.
#3 – Open the hips a little bit
You want to sit down on the ground. You put both of your legs at the 93 angle. You put one hand outside your leg, bring your hand next to your foot in front. Simply you are going to push on that back arm and lean forward over the calf in front of you. You are breathing in, breathing out and falling over the calf. Again, 20 to 30 seconds on each side.
#4 – Opening up your subclavius, external clavicular pec
You have probably seen this stretch before. One foot is on front of the other. You are breathing in, breathing out falling a little more of this stretch.
It might take you from a month to a year to do this movement but I want to talk about now is a couple of benefits of this movement.
- It might engage your glutes a lot more than any other exercise because you are dropping below 90 degrees and that’s one when your glutes is most active.
- It will build structural balance on the knee because as you descend below 90 degrees, your VMO which is the medial part of your quad is most active in that range of motion.
- You are going to build structural balance in your back and in your shoulder as you engage your traps all the way at the top in this range of motion.
Once you get that, you build structural balance and weight that is incomparable to any other exercise. You will very likely be injury-free hopefully for the rest of your life. I hope this helps and I will see you in the next video.
If you are looking for a solution to sculpting the six pack of your dreams and keeping it that way, then check out the Underwear Model Abs program here:
Eric Richard Allen