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Let's talk about Muscle Irradiation.

strength building workout tip Feb 02, 2023
If you've worked with me, you're pretty familiar with some of my mainstay cues (and I KNOW I'm in your head saying them sometimes because you've told me lol)...
 
"Shoulders back and down"
 
"Navel to spine"
 
"Create that standing plank position!"
 
All of them are for the purpose of creating good form- a strong foundation from which to move.
 
But you might not know the other benefit of setting yourself up like this....
 
It's a training principle called MUSCLE IRRADIATION.
 
It's a concept used in both rehab and strength training.
 
It's the idea that creating a lot of tension in larger muscle groups can increase the activity of those smaller muscles- which in turn makes the larger muscles move more effectively.
 
And besides creating the strongest lifts we can, we’re being as SAFE as we can- because the muscles that are supposed to stabilize us during a move are actively working to do so.

This is why we create that standing plank, why we lock our shoulders back and down (when appropriate), why we squeeze our glutes in plank: we're making the most out of each of our moves. 

Author

Gretchen

Coach

Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.

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