Static Positioning

I have begun to introduce a new training method with my clients that has brought great results…I call it static positioning. It is basically specific training to establish stability in a movement at its position that usually has the worst mechanics. In many training movements there are parts that much of the population has trouble maintaining proper mechanics. By getting into a correct position and holding it for several seconds, the nervous system can adapt and remember that position and the stabilizer muscles can be taught how to maintain contraction to allow for proper mechanics. This type of training is done best with a professional trainer watching to reinforce proper positioning.

For instance in the squatting movement many people have trouble keeping their knees from drifting far in front of their toes, which often brings the heels off the ground causing a lack of balance. Also the knees tend to drift inward due to lack of glute activation causing stress on the knee joint. The following can be done to correct this:

3-tier Iso-squat

The first tier is when the thigh has about a 45 degree angle with the floor and is held for 5-10 seconds. The next tier is at a height about 2-3 inches below the first tier which is held for another 5-10 seconds. Get into the deepest squat position possible in which the hamstrings are not touching the calves and the lumbar spine can maintain a flat position. This is the third tier which should be held for 5-20 seconds. Use common cues to maintain position:

• Feet flat


• Feet shoulder width


• Feet at a 30 degree angle (from a top view)


• Hips back


• Knees directly over toes (both from a front and side view)


• Slight forward torso lean


• Upper back arched


• Chest up


• Hands behind head

Another commonly flawed movement is the pushup. A proper position is with the elbows in, hands directly under the shoulders and a straight line from heels to shoulders. The following can be done to train proper mechanics:

3 Tier Iso-pushup

This is more difficult if strength is lacking in the core muscles around the hip and abdominal area but can work if trained properly. The first tier is begun at the top position and held for 5 seconds. The second tier is when the upper arm is at a 45 degree angle with the floor and held for another 5 seconds. The third and final tier is when the elbows are next to the rib cage and the upper arm is parallel with the floor. This can be done in three separate sets if muscle endurance is lacking. Use the following cues to maintain proper positioning:

• Hands directly under shoulder joint


• Elbows directly over wrists


• Upper arm close to upper torso


• Hips form a straight line from heels to shoulders


• Shoulder blades are retracted and pulled together (except at the top position they are pushed apart)

*This can be done from a modified position in which the knees are on the floor until strength is acquired

By holding these positions the body and mind can "memorize" it and establish the position as natural while developing strength in the needed muscles. From here the movements can be pieced together to form a full movement quicker than just diving right into it head first, literally.