When exercise experts look at strength, they look beyond the bench press and squat, which measure only absolute strength—the amount of force you can exert. But a bench-pressing behemoth with an injured shoulder is not strong. The essence of strength is being able to use the right muscle at the right time with the right amount of force to accomplish your goal, says Mike Clark, president of the National Academy of Sports Medicine.
His definition of a strong man: a guy who can perform any exercise or daily task without pain or injury. This starts with understanding that your muscular system comprises two systems, one for movement and one for stabilization. The movement system produces force by using big muscles like you pecs and lats. The stabilizing system controls your joints and utilizes smaller muscles like your lower trapezius, our posterior deltoids, and the muscles of the rotator cuff.
Most injuries occurs because the stabilization system is not strong and the movement system is overly dominant. You need to build both equally to avoid injury and perform better.
Alternate strength and stabilization exercise to enhance your endurance. For instance, do Swiss-ball pushups immediately after you bench-press; perform a squat followed immediately by a single-leg squat. If your stabilizing muscles are obviously weak—your shoulders are rounded, for instance—then begin your workouts with stabilizing exercises.
Aim to improve posture, flexibility, and power as well. You can follow strength exercise with power moves such as the medicine-ball chest pass, plyometric pushups, and jump squat. Incorporate core and flexibility moves to round out your routine.
Reference: Men’s Health . . . You can visit menshealth.com
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