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Subscribe to this list via RSS Blog posts tagged in luedeka body weight trainer
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b2ap3_thumbnail_Invention-Pictures-153-533x800_20151002-203038_1.jpgAn often overlooked exercise, the single leg squat, demands a come-back in the fitness community as it is possibly the best lower body exercise you can do, not only for the health of your spine, but also for its strength and balance building potential.  Moreover, with the proper set up and coaching, a single leg squat is an exercise everyone can do.  First though, it is imperative that you understand the value of the single leg squat.   Let’s start at the very beginning:

During motion in bipedal animals (like humans), the lower extremities are rarely doing the same thing at the same time.  Functionally speaking, since we alternate walking between one leg and then the other, instead of using both legs on the ground at one time, we are actually unipeds, using one leg at a time.  In essence, we create force with one leg and then accept it with the other. This form of motion creates unique challenges for our lower extremities, necessitating unique training with unipedal motion in mind in order to maximize our functional strength. 

 

 

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Squatting Properly:

 

The Fallacy of the Hip Hinge and the Function of the Patella

We’ve been squatting – perfectly at that – since we were babies, yet somewhere along the way in our weight lifting education we were taught not to let our toes go over our knees, and, as a result, we have lost the art of the perfect squat.  At risk isn’t just the “perfect squat,” at risk is the integrity and health of our spine and back.

If you go to any gym and observe people squatting you will observe, for the most part, a significant forward lean of the torso as one attempts to maintain one's center of gravity within their base of support. This occurs because it is widely taught that one's knees should not bend past the toes when squatting.

The claim to this myth is from a Duke University study from 1978 that revealed a reduction in shearing potential of the knee occurred when the knee did not go past the toes in the squatting movement.  By keeping the lower leg as vertical as possible, researchers believed such a movement was preserving the integrity of the knee. This theory – the idea that allowing the knees to move past the toes causes undue stress upon the patella and the ligaments of the knee – has been wildly maintained and still taught in many personal training certification courses.  It continues being demonstrated in gyms across the country.

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Functional training is a buzzword in the fitness world.  According to Wikipedia, the resource most people will go to for a simple definition, Functional training is “an exercise that involves training the body for the activities performed in daily life.”  This definition of “functional movement” is dangerous because it is widely open to potential misinterpretation.  Functional movement should be thought of in relation to a movement continuum.

To get even more specific, the best assessment of whether a movement is functional or not is to determine whether or not it is conducted in a closed kinetic chain (CKC). Closed kinetic chain exercises are movements performed where one extremity is fixed in space and cannot move. During a CKC exercise, or functional exercise, the extremity stays in constant contact with the immobile surface, which is often the ground or the base of a machine.  Additionally, since CKC exercises are often compound exercises (they involve more than one muscle group at a time), they are known to be more beneficial to the body.  The human body was uniquely designed to function optimally in a closed kinetic chain movement.  The exception to this is for the upper extremity, where many movements are performed in an open kinetic chain (OKC).  Unfortunately, OKC training can compromise the integrity of the rotator cuff, leading to injury and a lapse in training. To optimize the “functional training” of you upper extremity we recommend that you program and plan with CKC exercise in mind.  

 

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The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal excellence. –Confucius

The urge to reach our full potential is innate in each and every one of us, although, as Confucius wrote, not everyone pursues it with enough tenacity to unlock his or her own personal excellence. 

Personal excellence is possible for everyone, and at CKC Fitness we take new possibilities of potential seriously.  Today is the best day to start being the best you possible. We wrote this article on muscular genetic potential according to the potential assessment performed on the Luedeka Body Weight Trainer to inspire you to be your absolute best based on your natural body type.

 

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Closed kinetic chain (CKC) training is the essence and foundation of functional training.   By establishing yourself as a CKC expert, the success of your business will dramatically increase.  There are five ways in particular that CKC training can transform your business and reputation. In this post we are going to dig into each of the ways CKC training can elevate your business.  But, before we address how CKC movements will transform your business, let’s first establish a baseline definition for CKC exercise:

Closed kinetic chain (CKC) exercise takes place with either the upper or lower extremity fixed on an immovable object. The associated muscles contract in an effort to move this object, unable to move the object, the muscular contraction causes motion in the opposite direction moving the bodies’ center of mass instead. This is how our lower extremities function when we move around our environment and this type of contraction is needed in the upper extremity exercise to decrease stress on the shoulder joint.

Now that you understand exactly what CKC exercise is, it is time to understand how crucial it is to the success of your business and the longevity of your career and reputation.  Let’s dive into the benefits of being a CKC expert…

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Why Are Shoulder Issues So Prevalent?

 

As fitness professionals we are always on the look out for ways to improve one thing and one thing primarily: that is, results.  In this business, if you don’t get results, you don’t have a business.   In this post, you will learn why shoulder issues are so prevalent, why you should care about the upper extremity mismatch and how this information will improve the results of your training sessions. Ultimately, a better understanding of the shoulder girdle, along with an understanding of the upper extremity mismatch, will enable you to more safely and effectively train the upper body without risk of shoulder injury.

Let’s start at the beginning, with an understanding of what exactly is meant by the “upper extremity mismatch”, which can be directly linked to the reason why so many people suffer with shoulder and rotator cuff issues:

 

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Lower Extremity Mismatch is an important concept to understand for anyone wanting to improve their fitness programming, whether it is for themselves or for clients / patients.  

During the process of bipedal evolution the structure of the human pelvis changed. The hips positioned themselves more in a frontal plane allowing for more lateral motion. (Lovejoy, 2009:326) This allowed for the stabilization needed for the single leg motions that make up the human gait pattern. The problem is that this mechanism was designed during a time when we were much smaller beings. As an aging and overweight population we are stressing this structure which leads to joint disease.


 

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The Luedeka Body Weight Trainer is the first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training.

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CKC Fitness Systems
Crozet, Virginia 22932

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