NIFS Healthy Living Blog

Everyone needs strong hips. Athletes need them to perform a wide variety of movements within a given sport. Aging adults need them to help reduce the risk of falls. When we think about the hip, most people think about the glutes and abductors. You can look in any gym and see a handful of people with a band around their knees performing a plethora of movements working the glutes and abductors. However, the most neglected muscle is the one on the inside of the thigh: the adductor.

Anatomy and Function of the Adductor

The adductor muscle is situated in both the medial and posterior compartments of the upper leg. It attaches to the hip bone and to the linea aspera of the femur. The primary role of the adductor is to adduct and internally rotate the thigh at the hip joint. It also plays an important role in hip extension and stabilizing the pelvis along with the glutes and hamstrings.

Why You Should Be Training the Adductors

The adductors are a secondary muscle group that assists the larger muscle groups during compound exercises such as squats and deadlifts. However, there are important benefits to focusing accessory movements on the adductors. As I mentioned, the adductor plays a role in hip extension and stabilization of the pelvis. Hip extension is one of, if not the most powerful movements of the body. It is how we jump, stand, walk, run, and sprint. If we neglect the adductor muscles, we are missing out on added stabilization of the pelvis during all these movements.

Groin strains are the most common among athletes who are sprinting, cutting, and changing directions. Throughout these movements, the adductors take on a large load of eccentric forces. This means that just like the hamstrings during a heel strike, these muscles are force absorbers. A muscle is more likely to tear or strain if it is not strong enough to absorb an increasing amount of force. Strengthening the adductors can reduce the likelihood of a groin strain.

The adductors not only stabilize the pelvis, but they also control pelvic rotation. This is highly important for sports such as baseball, softball, golf, hockey, or tennis. All of these sports rely highly on the rotational power of your hips for swinging and throwing. Weak adductors will not help you hit farther or throw harder.

Movements for the Adductors

• Adductor Machine: Not all gyms or facilities have one of these machines. However, if you do have access to one, it’s the simplest way to directly train the adductors.
• Adductor Foam Roller Hold: Although you do not get the same overloading stimulus as the adductor machine, the foam roll hold could be a substitute for the machine. For this variation, all you need is a foam roller, or an object similar in width and it needs to be solid. In a seated or lying position, bend your knees to 90* and place the foam roller between your knees and squeeze. This is an isometric movement that you can make harder by holding for a longer duration. 
• Banded Adduction: For this you will need a super band and a place to anchor the band close to the ground. To perform this movement, you will be in a standing position with your side to the band. Wrap the band around the inner foot and step out until you feel tension on the band. From your starting point, let the band pull your foot away. Stand tall and bring your foot back to the center.
• Lateral Lunge: This is a great movement for any skill level because it can be progressed and regressed. To perform a body-weight lateral lunge, start with both legs together. Step one foot out and begin to bend that knee and start to sit your hips back. Push off that leg and bring both feet together. To progress this movement, simply add weight.
• Copenhagen Plank: For this movement you will need a bench or a box. You will start in a side plank position with your top foot on the bench and your bottom leg either straight or bent. From this position, you will pick your hip up and hold.
• Medicine Ball Scoop Pass: For the rotational action of the adductors, we will perform a rotational throw. With a medicine ball in both hands, shift your weight to the outside foot. From this position, push off the outside foot and rotate the hips, and then the shoulders, and throw the ball at the wall.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

In this blog series, I have discussed the four movement patterns for building muscle and broken them down further with exercise examples you can add to your workouts. Then we discussed two upper-body movement pattens, the pull and the push. In this post I discuss the squat pattern, our first lower-body movement pattern.

The Squat Movement Pattern

The squat movement pattern is a compound movement that works the muscles of the upper legs including the quadriceps and glutes. The squat pattern is an essential movement for your activities of daily living. We use this pattern to sit, to stand, to pick things up off the floor, to walk up the stairs, and for many other activities. It is essential to train this pattern to maintain your lower-body strength as you age to maintain muscle mass and prevent falls. 

Training the squat movement pattern to a full range of motion can also improve your flexibility and bone mineral density. Learning how to squat properly, and to a full range of motion, is essential in a well-rounded training program. Within your training plan you can break this movement into bilateral and unilateral patterns. Bilateral means both legs working at the same time, and unilateral means one leg at a time. Utilizing both bilateral and unilateral patterns will ensure you are not creating any imbalances between your legs.

Squatting Variations

Bilateral

• Barbell Back Squat
• Barbell Front Squat
• Goblet Squat
• Leg Press
• Zercher Squat
• Hack Squat Machine

Unilateral

• Split Squat
• Rear Foot Elevated Split Squat
• Front Foot Elevated Split Squat
• Walking Lunge
• Step Back Lunge
• Step-Ups

Quadricep Isolation Movements

• Leg Extension
• Banded Terminal Knee Extension

Get Training Help at NIFS

For more information on how to properly progress and structure a training program, visit our staff at the track desk to schedule a private session. We are more than happy to help at any time, and as part of your membership here at NIFS, you receive complimentary workout programs. Our Health Fitness professionals tailor all programs to your fitness goals.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Can you believe that Halloween is here? Last week in the grocery store checkout line, I was gently reminded that it is that time of year again by the hoards of chocolate bars and candy corn on the counter. I thought back to what I did last year, besides the typical handing out candy and trick or treating at some friends’ homes, and remembered something I could share with you: A SPOOKY WORKOUT!

Here are the six “Halloween exercises” for your spooky workout!

Scary Black Cat:

• This is an exercise for the lumbar region of the back. Go down on all fours, being sure that your elbows and wrists are directly under your shoulders and your knees are under your hips. Arch your back upwards, hold for three seconds, then let the lower back sag and hold for three seconds as well. Do five in each direction.

    

• Starting on all fours in a high plank position, you will bring your right knee up and out toward your right elbow as your left hand extends forward. Try to stay low to the ground as you alternate sides.

      

Witch Ride:

• Start with your feet staggered and your back toe on the ground. Hold a resistance band (attached to something higher than the level you are standing at) with both hands. Descend straight down, bringing the “broom” (band) by your side. Repeat ten times on each side.

       

Full Moon:

• Take a medicine ball and slam the ball on your right side. Then you will lift the ball overhead and slam it straight down, and finish by slamming the medicine ball above your head down on your left side.

       

Pumpkin Swing:

• Hold the pumpkin (kettlebell) with both hands in proper swing form. At the bottom of the swing, your forearms should touch the quads, allowing the bell to almost hit you in the glutes. Keeping the core tight, thrust the hips forward and tighten the glutes at the end of the swing.

       

• Lay on your back with your hands by your side and your feet flat on the floor close to your butt. Squeeze the BOOty to lift your hips off the ground, making your body flat like a tabletop. Return to the starting position and repeat.

       

I hope that you are able to enjoy this SPOOKY Halloween workout! DO NOT BE AFRAID! ENTER THE HALLOWEEN WORKOUT ZONE IF YOU DARE! After a good warm-up, try going through each round three times, and finish with a cool-down.

While you're getting in the Halloween spirit, check out these other posts:

“How can I better utilize the landmine attachment?” This is a question we hear regularly, but are sometimes limited by our own fitness exercise library. The landmine is actually quite versatile and functional in nature. Here I explore the Landmine and some of the many exercises that link several facets of fitness into one unique experience. From functional movements to powerlifting accompaniment, the Landmine is sure to boost your workout with new approaches to old exercises.

What Is a Landmine Attachment? 

According to opexfit.com, “The landmine attachment is a piece of gym equipment invented by Bert Sorin of Sorinex. It’s an adapter that attaches to a weightlifting rack that holds a barbell in one end, leaving the other end free for loading and moving.”

Upper-body Exercises with the Landmine Attachment

For these exercises, you will need a 45lb Olympic bar, a Landmine attachment, and any additional weights to add (for increased difficulty). I suggest beginning with just a bar (remember, it does weigh 45lb!).

1. Two-handed Shoulder Press: With two hands, press the bar overhead.
   
2. One handed Bent-Over Row: With one hand, hinging at the waist, grab the bar and row upward.

Lower-body Exercises with the Landmine Attachment

1. Sumo Squat: With a wider than normal foot placement, hold the bar in two hands with arms extended. Do a squat pattern.
2. Single-leg RDL: While standing on one foot, bar in one hand, hinge at the waist, and then return to standing

Core Exercises with the Landmine Attachment

1. Trunk Twist: Standing in athletic position, make a “windshield wiper” while holding the bar overhead.
2. Half-kneeling Trunk Twist: This is the same as the trunk twist, except now you are in a half-kneeling position.
3. Half-kneeling Press: From the half-kneeling position, press upward (not unlike a shoulder press), press the weight up and slightly past the top position, achieving anti-rotational stability.

As you can see, the Landmine is a great, multifaceted tool for us to enjoy not only functional fitness, but also massive muscle “gainz”. All kidding aside, please explore the Landmine and its numerous features. Be creative and try new exercises. If you are getting stumped and need a fresh routine, look no further than a NIFS Health Fitness Instructor. We can help with all of your fitness needs including setting goals, benchmark fitness testing, exercise programming, and more! See you at NIFS!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

To potentially prevent future injuries, you can use prehab exercises to bomb-proof your body. The overall goal of prehab exercises is to increase durability in your physical activities with better-quality movements, which will improve your performance and overall health.

How Prefab Exercises Help

As a planned part of your exercise routine, prehab exercises will help with mobility, activation, and stabilization:

• MOBILITY is the process of collectively improving your flexibility.
• ACTIVATION is the process of causing controlled contractions or trying to “turn on” specific underactivated muscle groups to fire.
• STABILIZATION is the process of generating coordination, or to control movement.

Videos of Prefab Exercises

The videos I’ve added are a few of my favorite routines to do with athletes before workouts begin. The goal is to strengthen and mobilize joints (such as shoulders, hips, knees, and elbows) as well as help practice movements you do during workouts and everyday life. Depending on your workout for the day, I’ve included samples of full-body, upper, and lower routines that I use with athletes regularly.

Full-Body Prehab Exercise Video

Upper-Body Prehab Exercise Video

Lower-Body Prehab Exercise Video

Practice is the key to all these prehab exercise movements. Work on the exercises that you find the most challenging and develop a body that will be mobile, strong, and stable for many workouts to come.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Hello NIFS Friends! With a show of hands, who loves push-ups? Well if you are one of those people who just isn't into push-ups (or if you are someone who just wants to spice up your workout routine), there is a wide array of push-up variations that can not only make you better at push-ups, but will also keep your workouts fresh and exciting. For these exercises, we are using a plyometric theme throughout.

Plyometrics are generally done with the lower body (think box jumps) to develop power through rapid stretching and contracting of a muscle group. Developing this type of power is great for athletes looking to gain a little quickness for their sport, as well as older athletes looking to maintain strength and muscle functionality. 

Give these exercises a try in your next workout and let us know what you think! Enjoy. 

• Standard Push-up on boxes
• Bias Push-up
• Depth Push-up
• Incline Push-ups

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

In my previous blogs I discussed the four movement patterns that all training fits into. I then went on to talk about scheduling a training plan using the four movement patterns. In this post I will discuss one of the more popular patterns: the pushing movement pattern.

What the Pushing Movement Pattern Does

The first thing we must discuss is what muscles the pushing pattern works and why we should incorporate it into your training plan. This movement pattern works the muscles of the chest, shoulders, and triceps. These muscles are all responsible for pushing objects away with your upper body. These muscle groups are the primary movers for activities of daily living: lifting items over your head, holding your kids, or pushing other shoppers out of the way on Black Friday.

Training the pattern instead of individual muscle groups is useful because of time efficiency. For gym-goers who don’t have two hours to spend at the gym seven days per week, it doesn’t make sense to train one muscle group per day. That would not be the best use of your time. Training one to two movement patterns will ensure that you hit multiple muscle groups with fewer exercises. The reason for this is that correctly chosen exercises can work multiple muscle groups at the same time.

Exercises for Pushing Movements

The following exercises, organized by muscle group, help you work the pushing movement pattern.

Chest

• Pushups
• Bench Press
• Incline Bench Press
• Decline Bench Press
• Dumbbell Variation of all the movements
• Machine Variations of all the movements
• Pec Fly

Shoulders

• Barbell, Dumbbell, or Kettlebell Overhead Press
• Military Press
• Push Press
• Olympic Push and Split Jerk
• Arnolds Press
• Machine Overhead Press
• Lateral and Frontal Raises
• Rear Delt Fly

Triceps

• Close Grip Bench
• Skull Crushers
• Dumbbell Kickbacks
• Triceps Extension
• Dips (bench, assisted, and bodyweight)
• JM Press

Movements That Work More Than One Muscle Group

As I stated before, there is also some overlap in muscle groups with some movements. Unless it is a complete isolation move, there will be some muscle recruitment across the whole upper body. For example, the barbell bench press is primarily a chest movement; however, the lockout of the arms is dominated by the triceps. The role of the chest is to push the bar off the chest, but once it reaches a certain height, the triceps take over. The same can be said for any overhead pressing as well. This is what makes training within muscle groups so time efficient. Isolation movements are best left for the end of the workout.

For more information on how to properly progress and structure a training program, visit us at the track desk to set up a session. We are more than happy to help at any time, and as a part of your membership here at NIFS, you can receive as many free workout programs as you would like. Our health fitness professionals tailor all programs to your fitness goals.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

I wish I had a dollar for every time a coach has said to me, “That athlete has stiff hips,” or “That athlete folds over at the waist,” etc. So how do I help an inefficient athlete with stiff hips? I use simple hurdle stretches that train my athletes to bend.

Many times it’s an athlete with long legs and a short torso. I wish I was more consistent in hurdle stretches with my athletes, but in the perfect coaching world, I would use them at every strength workout and have an extra set of hurdles near the practice fields/courts for use before practices.

Hurdle stretches are great because you can complete four to six stretches in less than five minutes. A hurdle stretch routine is helpful before and after activity. It’s also great for efficiently training a large group of athletes if you have 10–12 hurdles separated into two different lines of 5–6 hurdles.

Set-up some hurdles at NIFS and take yourself through these drills to loosen up those “stiff hips.”

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Love to workout and need a date idea for Valentine’s Day? We have just the workout for you!

• AMRAP in 30 seconds followed by a 1-minute rest after each exercise
• Equipment: 2 “heavy” dumbbells, 2 “light” dumbbells, and a yoga mat
• Total Time: ~ 20 min

Circuit #1

• Dumbbell Thruster (squat with an overhead press)
• Glute Bridge (option for dumbbell on hips)
• Russian Twist (option to add dumbbell)
• Alternating Side Lunge with Forward Shoulder Raise

Repeat circuit twice

 Circuit #2

• Renegade Row (push-up on dumbbells with alternating single-arm row)
• Dumbbell Floor Press
• Burpee
• Forward Lunge (option to add dumbbell)

Repeat circuit twice

Spread the love and share this workout with your Valentine!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

The traditional bodybuilding split of working one muscle group per day might work for the dedicated, high-level competitive bodybuilder who makes their living in the gym. But for the general population only looking to shed some unwanted pounds and improve their overall health, the traditional bodybuilding split is not ideal. Working multiple muscle groups in the same session is much more ideal because it ramps up the body’s metabolism more than working a single muscle group each day. To achieve this, we train the movement, not the muscles.

The Four Movement Patterns

There are four main categories in which we categorize the movement patterns: push, pull, squat, and hinge. Each category works a movement while working multiple muscle groups.

Push

This upper-body movement pattern uses all of your “pushing” muscles. The pushing muscles of the upper body include the chest, shoulders, and triceps. Common movements within this category include the following:

• Barbell Bench Press (Chest)
• Dumbbell Bench Press (Chest)
• Incline Bench Press (Chest)
• Overhead Press (Shoulder)
• Arnold Press (Shoulder)
• Skull Crusher (Triceps)
• Triceps Extension (Triceps)

Read my full blog on the Push movement.

Pull

This upper-body movement pattern uses the “pulling” muscles. The pulling muscles of the upper body include the lats and the biceps. There are two different pulling variations, the horizontal pull and the vertical pull. The horizontal pull targets the lower lats and the vertical pull targets the upper portion of the lats. It is important to include both variations in your program. Common movements within this category include the following:

• Pull-ups (Vertical)
• Lateral Pull-Down(Vertical)
• Barbell Rows (Horizontal)
• Dumbbell Rows (Horizontal)
• Seated Cable Row (Horizontal)
• Curl variations (Biceps)

Read my full blog on the Pull movement.

Squat

The squat movement pattern is the pushing movements pattern for the lower body. The squat pattern mainly works the quadriceps and the glutes. This category also includes all single-leg movements. The squat pattern is a large compound movement that should be progressed properly. Common movements in this category include the following:

• Squat to a Chair
• KB or DBL Goblet Squat
• Double KB Squat
• Barbell Front Squat
• Barbell Back Squat
• Lunges (Single Leg)
• Split Squat (Single Leg)

Hinge

The hinge movement pattern is the pulling movement pattern for the lower body. The hinge pattern is better known as the deadlift. The primary muscles worked during the hinge movement are the hips, hamstrings, and lower back. The deadlift is another exercise that should be progressed properly for safe lifting. On days that you work the hinge pattern, you should do some additional hamstring isolation movements. Common movements for the hinge pattern include the following:

• Kettlebell Deadlift (Hinge)
• Hex Bar Deadlift (Hinge)
• Barbell Deadlift (Hinge)
• Barbell or Dumbbell Romanian Deadlift (Hinge)
• Hamstring Curls (Hamstring Iso)

Using the Movement Patterns

Knowing that there are four movement patterns, and which movement pattern works which muscle group, you can build your exercise routines. In a future blog, I will discuss why the full-body program is superior, and how to schedule your week using the movement patterns. In short, you can build your exercise routine by putting together two or more of the movement patterns in one day. After working a muscle group, you don’t want to work that same muscle group for at least 48 hours.

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If you need any help building an exercise program, or want a health professional or personal trainer to put one together for you, come visit us at the Track Desk at any time.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.