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In this blog, we will introduce the “Corrective & Preparation Exercise,” which is the final step in the meaningful breakdown of the first map in the Performance Treasure Map (PTM), called the Original K-Map.
We will discuss not only the goals, procedures, and important points of each exercise but also:
- The fundamental principles behind performing the exercises.
- How the exercises are linked to performance (the “treasure”).
By unraveling these aspects, our goal is to help you gain a deeper understanding of each exercise.
After reading this blog, I hope it serves as a helpful resource when prescribing exercises for your clients or athletes!
This time, we will introduce the “Leg Lock Bridge!”
Classification of Exercises in the Original K-Map
When subdividing the factors of performance, they can be classified as follows:
Range of motion Muscle function Technique
We link each exercise to these classifications!
筋機能
can be further broken down as follows:
Normalizing breathing patterns
Gaining mobility and stability
Reflexive core control and co-contraction
Activating surrounding muscles
The “Leg Lock Bridge” is primarily used to:
Gaining mobility and stability
Activating surrounding muscles
Let’s explain why, taking these factors into account.
Fundamental Principles
First, let’s look at the fundamental principles of the exercise.
The key lies in the principles of the “Joint by Joint Theory,” which we introduced in a previous blog!
▼Joint by Joint Theory【General Principle】
The human body has joints that serve the role of mobility and joints that serve the role of stability, and they are connected in a chain as shown in the picture.
As mentioned in previous articles, the hip joint is one of the most powerful joints in the human body, with a large range of motion and the ability to perform various movements!
However, since the body is made up of a chain of mobility and stability, it’s not just important that the hip joint moves; what’s crucial is that it functions in coordination with the surrounding joints, such as the lumbar-pelvic region.”
Get the Performance Treasure Map®️ ＞Connection to Performance
Ground Reaction Force and Hip Extension
We use our hips in a combination of six movements: flexion, extension, internal rotation, external rotation, abduction, and adduction.
In particular, hip extension is crucial for performance, with the gluteus maximus being the primary muscle, especially in actions like sprinting and jumping where pressing against the ground is essential.
As noted in the “Joint by Joint Theory,” the muscles responsible for stabilizing the lumbar-pelvic region, such as the erector spinae and transverse abdominis, also play an important role during these movements.
When observing athletes’ posture on the field, don’t you often notice a posture with an excessive arch in the lower back and the hips sticking out?
Athletes with this kind of posture tend to have the major muscles mentioned above—such as the erector spinae, transverse abdominis, and gluteus maximus—not functioning properly, and as a compensatory movement, they tend to overuse the hamstrings and erector spinae.
As a result, this can hinder effective hip movement, leading to reduced performance and possibly causing hamstring strains or lower back injuries.
On the other hand, athletes who can use these muscles effectively are able to utilize their hips more efficiently and generate greater force by taking advantage of the ground reaction force (the energy that rebounds when we apply force to the ground).
Benefits of the Leg Lock Bridge
There are many variations of hip extension exercises, but in PTM, we recommend the “Leg Lock Bridge” for two key reasons:
In addition to the Leg Lock Bridge, other hip extension exercises include:
▼Both-leg Hip Lift
▼Straight-leg Bridge
Hip Lift (with a band)
Each variation slightly changes the difficulty and target muscles, so it’s essential to choose exercises based on the client’s condition, desired movement, and goals.
The Leg Lock Bridge is a very effective exercise for safely and efficiently performing hip extension movements, making it ideal for clients who experience lower back pain or struggle to engage their glutes.
Leg Lock Bridge
Purpose
To improve hip extension mobility.
Starting Position
Lie on your back with both knees bent. Pull one knee towards your chest.
Steps
Press the ground with one heel and lift your hips.
Key Points
Avoid arching your back.
Keep the knee you are pulling in close to your chest.
Conclusion
This time, we introduced the “Leg Lock Bridge.”
As a side note, the Leg Lock Bridge is also called the “Cook Hip Lift,” named after Gray Cook, a physical therapist and developer of Functional Movement Systems (FMS).
It’s interesting to learn the background and meaning behind the names of exercises. It makes things more engaging, in my opinion! 😊
Next time, we will introduce the “Thoracic Extension Rotation Exercise”!
Please look forward to it!
▼For more details on PTM and K-Map, click here:
▼To purchase the Original K-Map, click here:
This post is also available in ja.
