F.I.S.T Part 4: Single Joint Upper Body Movements

In Part 4 of this series, we will be covering single joint upper body exercises in a very non traditional manner. These exercises will also incorporate functional recruitment of the muscles surrounding the hip, knee, and ankle both statically and dynamically. As always, stabilization will be required from the core musculature, thus integrating the body as a kinetic chain.

We’ve previously discussed the fact that single joint exercises aren’t truly functional and are thought of as isolated and not integrated movements. Although this is true, we can creatively challenge the whole body while still isolating the biceps, triceps, and deltoids. As you know, single joint exercises for the upper body, particularly arm and deltoid exercises, are among the most popular exercises performed in gyms. Having sculpted arms and deltoids are certainly a priority for many of our clients and can’t be ignored if we are to keep our clients happy and coming back. It’s hard to convince our clients that these muscles are adequately trained when performing various compound pushing and pulling exercises. The challenge that exists for us as trainers is to meet their needs for better looking arms and shoulders while at the same time improving function and integration of the whole body.

To accomplish this, we must get our clients off their buttocks and onto their feet. Performing these exercises while standing is a great start, but we must also emphasize stabilization of the pelvic girdle and spine. You've probably witnessed many avid weight lifters performing biceps curls, triceps press downs and shoulder raises with awful form. You know what I’m talking about, biceps curls and deltoid raises with back extensions, and triceps press downs with trunk flexion. People who perform these exercises in this manner are trashing their backs while in pursuit of developing bigger or stronger arms and shoulders.

I’d like to take this opportunity to share with you some very unique exercises that will meet the above goals. The first group of exercises I use in a program to accomplish this goal are performed while standing on one leg. I was first exposed to this type of training by Paul Chek. These exercises incorporate a strong balance component which underline all functional exercise whether the movement is dominated by strength, speed, flexibility or stamina. Gary Gray states that balance entails the body repeatedly losing or regaining control of its center of gravity in an attempt to perform efficient movement. The exercises below require activation of the outer unit and inner unit which create protection and stability of the pelvic girdle, lumbar spine and hip. They also serve to promote ideal posture which will in turn help our clients in producing more efficient movement when walking, climbing stairs, running, and jumping. Properly activating these muscles will also teach the body to dissipate harmful forces imposed upon the spine and pelvis as they are absorbed by the surrounding musculature.

Standing on one leg particularly challenges the four sling systems of the outer unit. The anterior oblique system of the outer unit is comprised of the adductor group of the standing leg, the same side internal obliques and opposite side external obliques, and intervening anterior abdominal fascia. The posterior oblique system of the outer unit includes the gluteus maximus of the standing leg, opposite side latissimus dorsi, and intervening thoracolumbar fascia. The deep longitudinal system of the outer unit consists of erector spinae and the deep lamina of the thoracolumbar fascia, which communicate with the biceps femoris of the standing leg through the sacrotuberous ligament of the pelvis and to the lower extremity via the peroneus longus muscle which works in concert with the anterior tibialis to stabilize the foot and ankle. The lateral system of the outer unit consists of the glute medius and minimus of the standing leg, same side adductors and opposite side quadratus lumborum.

Wow, did you ever think that much muscle recruitment could be taking place by just standing on one leg? So, as you can see, we will be accomplishing so much more than just targeting the arms or shoulders. The demands imposed upon the outer unit will be increased as we progress through the exercises. I’d suggest reading Paul Chek’s article on this web site on the outer unit or read Diane Lee’s book "The Pelvic Girdle" to develop a greater understanding of the recruitment and how it relates to different exercises.

Activation of the inner unit (transversus abdominus, pelvic floor, diaphragm, and multifidus) is also required to provide segmental stability and joint stiffness to protect the spine. Remember that this is accomplished by drawing the belly button toward the spine (flattening the abdominal wall bellow the belly button), which activates the deep internal corset. This action provides stabilization of the core which must always precede force generation by the core or extremities.

Below are single leg standing exercises which target the biceps, triceps, and deltoid. Performing these exercises with one arm not only enhances stabilizer function, but will also increase the recruitment and isolation of the involved upper body musculature. The exerciser should feel strong recruitment within the glute medius (lateral buttocks), peroneal muscles along the lateral shin, calf, and the arch of the foot on the standing leg. It is important to keep the leg straight without a noticeable knee bend. The exerciser should also focus on keeping the lumbar curvature and pelvis in a neutral position. Common errors are seen as the exerciser may tuck the tail (posterior pelvic tilt), push the pelvis forward (sway back) protruding the abdomen, and bend the knee. These faulty movements shut down the function of the outer and inner unit musculature and overload the spinal ligaments, intrinsic lumbar muscles, and lower lumbar discs. It is helpful to view the exerciser from the side so that the faulty movements can be seen and corrected. Lighter weight loads should be used in the early phases of teaching so that proper posture can be maintained with an emphasis on slower lifting tempos. As the exerciser masters technique they may further challenge the stabilization demands by placing a bio-foam roller under the foot.

1 Leg Stand with Opposite or Same Arm Rope Tricep Press Down (Figures 1 and 2)

Figure 1	Figure 2

1 Leg Stand w/Opposite Arm Rope Biceps Press Down (Figures 3 and 4)

Figure 3	Figure 4

1 Leg Stand w/ Same Arm DB Side Raise (Figure 5)

Figure 5

Next, I’d like to show you how to incorporate the arms and shoulders with the lower extremities through lunging exercises. Our clients must master each lunge first with their own body weight. Next, the client should be able to hold a light dumbbell while performing the lunge only. After this progression, they will be ready to add upper body movements. It is also important, that our clients master stationary lunge exercises with upper body integration first before proceeding to the dynamic lunge variations. Stabilization is developed and carried over to dynamic movement much more effectively when learned in a static position first.

Particular attention should be given to trunk stabilization during these lunge variations. The torso should remain upright (shoulders over hips) when performing the stationary, forward, or reverse lunges. Forward movement of the trunk is often observed upon the descent. Make sure that the hip flexors have been stretched prior to performing the lunge as tightness will tip the pelvis forward making it almost impossible to maintain upright posture. We should also watch for a backward movement or side bending of the torso toward the side in which the dumbbell is being held. Make sure that the client has activated the inner unit prior to descent and maintained activation throughout the ascent. This will encourage ideal posture and reduce unwanted deviations of the trunk and harmful forces imposed upon the spine. I often cue my clients to narrow the waistline (get skinny), lift the rib cage, and maintain their lumbar curvature. In regards to the lunging leg, cue the client to keep the kneecap facing forward in alignment with the mid-foot throughout the descent and ascent. Again, master the stationary lunge first and use a weight load that allows the exerciser to maintain the upright torso position.

Stationary Lunge w/ 1 DB Biceps Curl (Figures 6 and 7)

Figure 6	Figure 7

Forward Lunge or Reverse Lunge w/ 1 DB Biceps Curl (Figures 8 and 9)

Figure 8	Figure 9

Stationary Lunge w/ 1 DB Side Raise (Figure 10)

Figure 10

Let’s now take a look at some step up variations with an upper body flair. Again, make sure that the step-up can be performed with body weight first before integrating the upper body movements. The exerciser should start with one foot on top of the box or bench. Before pressing down onto the platform, the exerciser should activate the inner unit and draw the belly button toward the spine with focused attention of flattening the abdomen below the navel. The torso should remain rigid with the shoulders remaining over the hips. The non-involved leg should apply no pressure to the ground and should rise upward with the leg kept straight. The foot should not contact the platform unless balance is lost. The step-up position should be held for one second and posture should be the same as if standing on one leg as seen in the previous exercises. After the one second pause, the bicep curl or overhead press may be performed concentrically and eccentrically. Again, lighter weight loads should be initially used with priority given to stabilization and proper one leg stance posture. Once the dumbbell is brought back to the starting position, slowly lower the body and softly contact the floor in a toe to heel fashion. The non-involved knee should bend slightly upon impact and the torso should be kept upright.

The most common faulty movement pattern detected involves the hip, knee, and ankle of the leg atop the platform. A lateral shift of the pelvis is often seen accompanied by the knee and foot rolling medially. This may occur on the ascent and the descent. Failure to activate and maintain recruitment of the inner unit often leads to this breakdown. A breakdown of the lateral system also is commonly seen as the glute medius fails to activate appropriately. The exerciser should be cued to keep the kneecap facing forward and imagine pressing against a hand placed upon the lateral knee. They should also be reminded to keep pressure throughout the foot evenly. Step height often has to be decreased to insure proper stabilization. Using an adjustable step system with blocks is a great tool that will allow for small incremental height adjustments.

Step-up w/ 1 Hex DB Overhead Press (Figures 11 and 12)

Figure 11	Figure 12

Step-up w/ 1 DB Biceps Curl (Figures 13 and 14)

Figure 13	Figure 14

Last, I would like to review arm and shoulder exercises performed while kneeling on the ball. This form of training was popularized by Paul Chek in his video series "Strong N Stable". The client should first master the art of kneeling on the ball and be able to maintain this position for 60 seconds. Next, the client should perform the desired motion with just their arms (no weights) to gain a feel for the increased stabilization demand. It is helpful to position the ball close to a support or wall so that the client may hold the support while getting on the ball or can catch themselves if balance is lost. The spotter should position themselves behind the exerciser or to the side with a hand on their upper back. This spotting technique decreases the likelihood of the client falling backward.

As for assuming the kneeling position, place both hands on the ball, then place one knee on the ball and simultaneously grasp the support with one hand and place other knee on the ball. Grasp the support with the other hand and separate the knees aligning them under hips. Once balance has been achieved and the torso is positioned in an upright manner as seen below, the client can release the hands from the support. I would suggest placing ankle weights or wrist weights around the wrists when first performing the biceps and shoulder raise exercise so that the client still has use of the hands to grasp the support if balance is lost. Using the rope for the triceps press down is a good starting exercise as the cable resistance offers a counterbalance and promotes greater stability. The goal is to get the client to achieve an upright posture without sitting back toward the heels thus increasing the stabilization demand. Remember that this is an advanced form of stabilization and should be approached with caution. These exercises have been given last because of their difficulty and should not be used unless stabilization has been mastered in the following order: 1) with own body weight, 2) add arm movement, and 3) arm movement with weight load. Remember to cue your clients to keep the inner unit activated throughout the exercise. The percent of activation will increase or decrease with the demand.

Stability Ball Kneeling Rope Triceps Press Down (Figures 15 and 16)

Figure 15	Figure 16

Stability Ball Kneeling Arm Curls (Figure 17) and Stability Ball Kneeling Side Raise (Figure 18)

Figure 17	Figure 18

I hope you have received new insight that can be applied to help your clients be better prepared for the demands of life, work and sports performance.

REFERENCES:

1. Lee, Diane. (1999) The Pelvic Girdle. 2^nd Ed. Churchill Livingstone.
2. Richardson, Jull, Hodges, Hides. Therapeutic Exercises for Spinal Segmental Stabilization Stabilization in Low Back Pain. (1999) Churchill Livingstone.
3. Chek, Paul. (1999) "Core Conditioning" (Video Series), Chek Insitute, Encinitas, CA

SUGGESTED RESOURCE:

1. Cibrario, Stone. (1999) Functional Integrated Strength Training Video Series (F.I.S.T.), F.I.S.T. Inc., Northbrook Il. (847)-562-1611.