#Repost @evidencebasedmvmt (@get_repost)
This week's series is a collab with @vitasphysio . Make sure to check out his page and give him a follow!
As mentioned on ⬅️Monday, optimizing torso stiffness may improve performance by...
1️⃣Increasing force production from the torso to the limbs, which thus may lead to ⬆️increased strength ➕ ⬆️increased speed
2️⃣Arresting painful vertebral micromovements (which may be experienced in those w/instability)
3️⃣Enhancing load bearing capacity
The question then becomes, what is the better way to improve torso stiffness...isometrics or dynamic exercises? 🤔Well, the following study provides us with initial data to suggest that isometrics are the way to go as isometrics resulted in greater adaptations over the course of 6️⃣weeks! Now, when reviewing the following study, the authors highlighted 2️⃣potential reasons as to why the isometric group may have experienced better results, which are as follows...
1️⃣Greater time under tension
❗️As highlighted by Kawada (2005), McGill & Karpowicz (2009) as well as Schott et al (1995), ⬆️increased time under tension has shown to result in ⬆️greater hypertrophy. Thus, when performing isometrics, it's thought that ⬆️greater time under tension will result in continual peak muscle activation, thus ultimately leading to ⬆️greater hypertrophy. To illustrate this point, think of time under tension when performing a 10s plank 🆚10 crunches.
2️⃣Greater neural changes
❗️When reviewing journals kept by subjects in the following study, it was consistently noted across participants that they felt that they were able to "better control their core and hip muscles." The authors hypothesized that this may stem from improved voluntary muscle activation which is in line with a study performed by Garfinkel and Cafarelli (1992), which found ⬆️increased MVC after 8 weeks of isometric exercises.
✅CHECK BACK FRIDAY FOR...
An isometric training program to hit your core from EVERY ANGLE
Lee, B. & McGill, S. (2015). Effect Of Long-Term Isometric Training On Core / Torso Stiffness. Journal of Strength and Conditioning Research 29(6), 1515-15