Throughout my career, there is no doubt that the majority of my clients could universally use more core strength. Regardless of how much I integrate core strength into each client’s workout, there just always seems to be room for more.
If we were to exclusively focus on each client’s core for every workout, we wouldn’t have time to lift weights and create an adaption. One of my favorite tricks is to use an ‘anterior loaded’ version of every exercise possible; particularly squats and lunges.
By moving the weight to the front of our body you can receive the following benefits.
1. The resistance challenges your ‘anterior core’ more than your lower back – always a good thing.
2. Shifting the center of gravity helps you get lower with more ease. It is one of the same reasons babies can squat so well; their head is about the same size as an adult, but much heavier relative to the rest of their bodies.
3. One of the biggest mistakes in squats and lunges is leaning too far forward; if you lean too far forward with an anterior loaded version of these exercises you will drop the weight on the ground, making it very difficult to perform the movement(s).
4. Most of the anterior loaded variations require you to keep your elbows up. Doing this provides more ‘Thoracic Extension’; a fancy term for “No More Mr. Burns / Hunchback”.
One of my all-time favorite squats demonstrated in the video below!
To sum it up, this one super simple tweak can make a lot of exercises easier on your body while staying consistent with your resistance training workouts.
Hope that helps, and if so let me know!
Nate
PS. When you are ready there are 3 ways to work with me.
1. Feel 10 Years Younger
Whether at my personal training studio or online we will develop a customized program for you to eliminate joint pain, banish unwanted weight gain, and eliminate medications. Just reply YOUNGER to this email to learn more.
2. Get My Book
My book The Fitness Success Checklist For Retirees details my exact approach to helping people feel and look ten years younger and you can download the digital copy for free. Just go here StoweTraining.com/Guide.htm.
3. Success Plan
We can just jump on the phone for thirty minutes and learn more about each other including your goals, limitations, likes, and dislikes. From there I can help you formulate a customized health and fitness plan. Just reply back to the email PLAN to learn more.
Leave a Reply