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Loop one or two bands to the bottom of a power rack. Lie on your back with one band in each hand. Keep your armpits and elbows at 90 degress. Start with your palms facing downward and fingers pointed toward your toes. Keeping your elbows on the ground, externally rotate at the shoulder til your fingers are now pointed up toward your head.
Loop one or two bands to the bottom of a power rack. Lie on your back with one band in each hand. Keep your armpits and elbows at 90 degress. Start with your palms facing upward and fingers pointed toward your head. Keeping your elbows on the ground, internally rotate at the shoulder til your fingers are now pointed down toward your toes.
Exercise Description: Every movement has its story and this one is no different. I was first shown this movement 14 years ago at a post-rehab seminar. After the seminar I spent some time with the speaker and asked what movements I should add into my program to keep me from getting injured. After some time explaining what I do (it seems no one knows the difference between bodybuilding, strongman, weight lifting and powerlifting) he gave me a list of three different things. Terminal knee extensions was one of them.
Did I do them? No. Why should I? My knees felt great.
So now we move ahead a few years later. While at the gym one day, Dick Hartzell comes in. For those who don't know Dick, he's known as the Band Man. Dick is the founder and owner of Jump Stretch and knows more about training with bands than anyone on this planet. There's a hell of a lot more you can do with bands than placing them around barbells. Dick is known for getting athletes back in action with some of his special band training methods. He has several videos on band movements for sports, flexibility and strength (see www.elitefts.com).
One of the first things he showed me was a TKE with bands. I was told that with the way we squat (mostly hips and hamstrings) that we needed to address the VMO (Vastus Medialis or what's known as the "tear drop" muscle) or we'd be looking at problems down the line.
Did I listen? No. Why should I? My knees felt great.
Five years later I place a call to a dear friend of mine who's known for great rehab training methods. I tell him I just messed up my knee squatting with the SS Bar for a max a couple weeks ago and it wasn't getting better. I made a trip up to see him and after a few tests it turned out I was okay, but my VMO wasn't firing correctly and this was causing most of my knee problems. I had a huge imbalance problem.
Guess what I was told to do? You got it: TKEs. Did I listen? Hell yes I listened!
Don’t make the same mistake I did. Add a couple sets of these into your program twice a week. It won’t hurt you and could actually prevent future problems. I'm not sure it would've helped avoid my knee problem (I had bad form with max weight; something will always give), but I wished I would've been doing this because it might've made a difference.
To do a TKE you need a light or average Jump Stretch Band (www.elitefts.com or www.jumpstretch.com.) Other bands may work as well. Choke it around a power rack post or any other stable object at knee height. Wrap the other end of the band around your knee. Walk back so the back is pulling at the back of your knee. With your heel on the floor, bend and flex your knee.
When you flex make sure to contract your quad as tight as you can for a one or two count. You'll want to do 15-20 reps for a couple sets of each leg. This is also a great warm-up if your knees tend to bother you. With all rehab work, if you're seeing a doctor or therapist you'll need to run this by him first to make sure you won't screw yourself up more.
Yeah, I know this is a stupid movement. I also hate this kinda crap. I was born to go heavy and stuff like this kills me to do. But you know what? We still need to do it.
Training Mistakes:
Letting your heel come off the ground.
Not stepping back to tighten the band.
Rushing the movement. Keep the movement slow and controlled with a tight contraction at the finish position.
The YTWL Exercise: 3 sets x 8 reps of each, 2 second pause at the top of each rep, 0 seconds rest
YTWLs are a shoulder stability exercise I was first exposed to by Mark Verstegen of Athlete's Performance.
Lie facedown on a bench and perform each exercise for 8 reps non-stop, then proceed immediately to the next exercise:
Y: Raise the dumbbells up in front of you so that they end up in a Y shape in front of the torso.
T: Raise the dumbbells out so they're perpendicular to the torso (creating a T-shape)
W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.
L: Holding the top of the W contraction, rotate your forearms down so your fists point toward the floor. Keeping your elbows perfectly still, externally rotate the dumbbells back to the W position.
There should be no rest between exercises! Use light dumbbells so you can maintain form. Ten pounds would be "very heavy" for this series of exercises.
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