Ability to engage the back strongly is the key to optimal lean and efficient running. Leaning forward without engaging the back leads to bending at the hip or slouched shoulders, which causes the collapse of the posterior chain. This results in weak glute engagement, hence sub-optimal power and speed generation and difficulty in holding the running posture. Most runners don’t have the necessary back strength or the muscle memory required to hold the back in position.
Arch Rocks builds on Arch Holds (or Superman Raises) workout that we covered earlier. It strengthens the lumbar region, glutes, and the entire posterior chain for efficient running posture. This workout will also strengthen shoulder girdles and the upper back region. The dynamic nature of rocking motion brings the element of trunk control and stabilization.
How to do it?
- To begin with, get into an Arch Hold position:
- Lie down in a prone position with hands extended forward or hands folder over the head (as shown in Figure A)
- Raise the head & hands up, while simultaneously raising the lower body, while keeping the abdomen/hip as the only point supporting you on the ground (as shown in Figure B).
- Raise as high as you can and hold the position.
- Arch rocks are a dynamic progression to Arch Holds.
- Once you are in the arch hold position, keep rocking back and forth (as shown in figures C and D)
- Rock back and forth, using the pelvis & abdominal area as the hinge.
When to do it?
You can include this workout in your core strength training routine. It is also a good idea to include it as part of your mobility & activation routines before the run.
