This week's move of the week is another slam movement - The Low to High Lateral Slam.
In this movement we will be starting in a low split stance position, just like last week, but this week we are going to move laterally, or sideways, to land in a high split stance position.
You've probably noticed a lot of talk about our glutes and lats working together, and the important role that our obliques play in our movement.
This week we are going to be working more on learning how to create length and tension through the lats and obliques as well as the opposite side glute. The combination of these major muscles used in sequence creates an explosive and powerful movement leading into your slam. We will also be focusing on creating proper rotation over the front foot... and in particular not OVER rotating. The set up of your starting stance is KEY to nailing this movement.
The big focus that the whole team will be coaching is follow through of the slam. Notice how Bree's arms move past her hips as she powerfully slams through the contraction of her lats and obliques before loading her glute again to facilitate a nice clean lateral movement back to the starting position.
This is a fun movement and I look forward to hearing how you notice how this movement influences how you move both inside and outside of the gym!
4/18 - Low to High Lateral Slam - Movement of the Week Explainer by Allison Hopkins
Here's your checklist:
1. Starting in a low split stance position rotate slightly over the front foot.
2. Lengthen through your lat and oblique (back leg side) by slightly shrugging the shoulder and bringing your elbow up over your head like you're trying to smell your arm pit.
3. Begin to contract your lat and oblique as you load the glute on the opposite side of the body preparing for your powerful lateral step.
4. Using all of these muscles together, laterally step, landing in a TALL split stance position, and SLAM the ball.
5. Be sure to FOLLOW THROUGH.
6. REGROUP and repeat.
6. Have fun!
The goal of this movement is to have ONE powerful rep at a time. I challenge you to check in after each slam and reset your starting position so that you are set up for success in your next rep. It takes a lot of discipline to slow down and focus on QUALITY over QUANTITY and this movement is going to give you a lot of practice (and a lot of reward) if you accept my challenge!
Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.