Externally-rotated (ER) horse-stance (loaded & unloaded)
Weighted mobility development
•
1m 55s
THE WHAT & WHY:
A ‘horse-stance’ variation in which the feet are actively EXTERNALLY rotated (i.e. pointing outward, away from the body), and with it a concentrated effort for ER to maintain the knees in alignment with hips.
This effort directs load away from the glutes and hamstrings (where is more held in the standard, “Northern” horse-stance), and more directly into the hips and leg adductors. It is therefore more conducive to development of the middle-splits form, whereas its “Northern” counterpart is more akin to the ‘Pancake’ form in is structure.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1YYYvgh1AxuBpsWT0yfrj06WpREBF8ckz/view?usp=drive_link
______________
FREE fundamental prehabilitation program: https://www.movemoremp.com/
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport/
Elements (standardised programs): https://www.movemoremp.com
[email protected]
Up Next in Weighted mobility development
-
Elevated pancake stretching (loaded &...
THE WHAT:
Various contexts for developing your range in the 'pancake' position, when restriction in range requires you to use elevation. For optimal loading (whether just with bodyweight or an external load) in the ‘Pancake’ form, the shoulders must ideally be able to be positioned FORWARD of the... -
'Deficit' & 'Snatch-grip' Romanian-de...
THE WHAT:
Two variations for the fundamental 'Romanian-deadlift' which allow greater expression of range in the loaded "hinge" pattern. In practicing this context, then, perspective shifts from maximal strength-development to that of a "loaded-stretch".This means that, whilst the weight should ...
-
Floor 'Butcher's block'
THE WHAT & HOW:
A fundamental & easily accessible context for development of the 'open-shoulder' position (facilitating overhead arm-flexion range) in a loaded, isometric context. As part of its form & execution, the 'hollow-body' position is also drilled & conditioned in a prone position, resist...
