Muscle_Performance_June_2017

Split-stance training helps develop coordination, agility, reactivity and
explosiveness — skills that will benefit any athlete on the field or in the gym.
Exercise 5: Dumbbell Push
Split Jerk
Muscles Worked: Total body
The athleticism required to jump into a split stance engages
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potentiating muscle development. And since you have to lower
the weight down to the shoulders between explosive concentric
reps, you get in some valuable eccentric training as well.
Stand with your feet hip-width apart and hold a set of dumbbells
at your shoulders, palms neutral. Bend your knees and
hips slightly to dip down, then extend them quickly, using that
energy to drive the weights upward. As the weight travels
vertically, quickly jump your feet apart — one forward, one
back and slightly outward — so when your arms are reaching
full extension, your feet are landing. Lower the weights slowly
back your shoulders then step your feet underneath you
before repeating. Continue, alternating forward legs.
Suggested range: Three to four sets of four to eight reps
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“catching” them as you reach extension.
Exercise 6:
Half-Kneeling
Woodchop
Muscles Worked: Rectus abdominus, obliques,
quadratus lumborum, erector spinae
Athletes often lose their balance while
on one leg or mid-stride. This exercise
encourages the bracing of the core to help
prevent falling out of position. This is also
an important move for spine health, working
the torso laterally as well as in rotation.
Secure a single handle attachment or a
rope to a lower cable pulley and assume
a half-kneeling split stance sideways to
the pulley with your outside leg forward.
Hold the handle with both hands close
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straight arms, hips square. Rotate away
from the pulley and up as high as you
can, moving your torso, shoulders and
arms as one unit to pull the handle up
and across your body. Slowly return to
the start and repeat. Do all reps on one
side before switching.
Suggested range: Three to four sets of 15
to 20 reps (each side), using light weight
Tip: Engage your glutes and keep your
hips square so your rotation occurs at the
mid- and upper back.
MUSCLEANDPERFORMANCE.COM JUNE 2017 y MUSCLE & PERFORMANCE 49