Upper Body Stability

‘Wise up’ - Technique tweaks for improved form, performance and longevity

The prone position has been a staple especially for at home and minimal equipment workouts. It’s versatile and most people have some familiarity with it. Since the lockdown, the internet has been flooded with home workouts to keep everyone accountable and active - which is awesome.

However, a lot of people aren’t aware of how to hold a proper prone position. Before prescribing a workout that has a lot of downward pressure, we need to educate. Usually shoulders aren’t locked down and rise up to the ears, the upper back collapses, resulting in bad body mechanics.

Starting from the wrist and hand, we want as much of a solid base as possible. Spread your fingers, open your palm wide. One break in the chain will compromise this position.

Up chain we want to keep the shoulders retracted, packed down and also exert some lateral pressure to really fire our stabilizers. Careful not to arch your low back when retracting your shoulders. ‘Squeezing your armpit’ should help get the lats involved and support a lot of this position. This can even carry over when you’re barbell bench pressing, think of breaking the bar in half to lock yourself in.

While “stabilizers” and “activation” makes a ton of people yawn because they just want to get after it and work. In reality, if you’re not properly supporting yourself in one of the most basic positions; you can bet that most of your work is going to waste. Balance your training and never forget the importance of your posterior