The Strength-Speed Continuum and Force-Velocity Curve For Sports Performance
Understand how to improve sports performance by using the force-velocity curve and strength-speed continuum to your advantage.
Band Face Pulls
Primary Muscles Used: Rear Delts Upper Traps Rhomboids Key Points To Keep In Mind: Band should be choked to a rack or piece of equipment that is approximately face level. Keep ribs down, arms long, and pull back with the elbows coming back behind the body. Always keep the elbows up and pull towards the…
Chest Supported Row (Machine)
Primary Muscles Used: Lats Mid Traps and Rhomboids Key Points To Keep In Mind: Chest should be flat against the pad, with feet against the support piece at the back. Keep head and neck neutral. After unracking the lever arm, pull elbows back without allowing shoulders to roll forward. Various grip positions may be offered…
Tri-Pod DB Row
Primary Muscles Used: Lats Mid Traps and Rhomboids Obliques/Trunk Key Points To Keep In Mind: Starting position is such that feet are even, with one arm placed on a bench or other support piece of equipment. Row back towards the hip and middle back, focusing on pulling the elbow back. Ensure that the torso remains…
Half Kneeling Band Row
Primary Muscles Used: Lats Mid Traps Obliques/Trunk Key Points To Keep In Mind: Start in the half kneeling position, one leg up, the other leg with the knee on the floor. The arm that will row will be on the same side as the leg that is down. Ensure that the torso remains upright, as…