We often think about suitcase carries as the predominate way to pull us off of our mid-line and force our abs and hips to keep us center. This exercise does do this, and should be used often in a well balanced program. However, for some reason we don’t think about using movements as often that pull us a bit forward and require us to learn how to brace to control those forces.
A “functional” way that we accomplish this in our Human Performance Programming is by doing various exercises with the load held in the front of the body. This can be in the form of goblet squats, front squats, double KB Front Squats, zercher squats, contralateral loading, and various carries in all of these positions. All of these methods strengthen our anterior chain (or the front of the body).
Practical Reason
Like when we use bottoms up kettlebell movements, the exercise itself can be a teaching tool. As an example, if one back squats with too heavy of a weight, it isn’t impossible for that person to do some kind of an abomination of a good morning/squat/deadlift to move the weight from point A to B. Yes, you may have technically “squatted” a new PR but you may also may have just contributed to your orthopedic surgeon’s future boat purchase...whether you realize it or not...as the surgery could be needed years later.
Remember, at We Go Home and Long Term Training we’re thinking years down the road with our training methods. PRs are great if that is your goal. I love hitting them and seeing other people hit them as well, but we need to get there safely. Especially as we get older and stronger.
When I say this loading method is on it’s own a teaching tool, what I mean is if by chance you’re front squatting, zercher squatting, goblet squatting, double KB Front Squatting, etc...if you may have been a bit overzealous on the loading and tip too far forward, or lost the tightness in your midsection, there is a high likelihood you’ll just drop the load. Hopefully you were using a squat rack and you safely ditched it...but you probably at least saved your back.
The point above about learning how to brace our midsection: these movements also tend to teach you what that actually means. Maybe even more importantly, they teach you how to hold that brace throughout the movement. Even a couple of moderately loaded KBs in the front rack position have an incredible way of showing you how to keep midsection tight and your torso upright. The exercise is the coach...the best kind of coach...the one that doesn’t need to talk.
Closing
If anterior holds aren’t something you typically use, or traditional squatting is bothering you, give these variations a try. Once you really start to up the load on these you have the potential to see some incredible results in your training, and God willing you will get there pain free. If you have already been squatting with this method...try lunge variations, carries, even hinges.
Think beyond just the traditional training methods. If you need more ideas, just reach out.
