Monday, June 25, 2012
Lifting Technique: Stabilization: 06/25/2012
Did you know that there are several different lifting techniques that are geared towards different goals in life. Some may give you more power, whereas others may allow you to lift with stable shoulders, knees, hips, and even abdominals. What ever your main goal is there is a lifting technique for it. Stabilization is a technique that any beginner should utilize, but is not limited to just amateurs in lifting. For anyone that feels that they are starting to feel a little extra sore while lifting, than training with the stabilization method is for you. If you recently suffered an injury the stabilization method is for you. Where ever you are in your resistance training I am sure you can find a reason to fit in some stabilization training.
The stabilization method is all about your timing during the lift and the amount of weight that you are lifting. There are no special mechanics that you will need to learn. The point of the lifting technique is to force you to make improvements to your current lifting mechanics and to improve your technique making your lifting more efficient. Also, this techniques will also allow you to develop an explosive power that will enable you to lift heavier weight further down the road.
Ideally you will want to lift 60 - 70% of your 1 RM. Do determine how to find your 1 RM please check out the formula found here.
The repetitions should be high. You will want to perform 16 - 20 repetitions
2 - 4
1/2/4 or 4/2/1
1 count concentric
2 counts isometric
4 counts eccentric
Chest Fly - 1 count fly or close, 2 count hold in the close position, and 4 counts to return to the starting position
The timing is what makes stabilization training work. The eccentric load allows for the muscles to control the deceleration or decent of the weight load. The isometric hold allows the muscle to engage and strengthen the joint. Finally, the explosive concentric contraction allows the muscle to display its power.
How long should you work in the stabilization phase?
About 6 - 8 weeks. Many people, including myself, that have used this technique will tell you that it has improved their joint strength and health. My left shoulder, which used to hurt all the time during any overhead lifting, no longer hurts from lifting overhead and it actually feels stronger. I hope that you give it a try and find that you feel more stable and can lift with less pain or discomfort.