Aside from our big main lifts like single leg Bulgarians, RDL’s, Rows, and Dumbbell Benching, one of the key components of our training program is the use of prehab exercises to prevent muscular imbalances and injuries and to activate dormant muscles. We use these exercises often times between sets of our main lifts as “fillers” – essentially killing two birds with one stone. Rather than having people sit around for 2 or 3 minutes in between sets, we’ll often superset main lifts with a corresponding prehab movement – which keeps our clients moving and also gives them a dose of injury prevention.

The reason why we put such a large emphasis on prehab exercises is because adults and athletes alike both display a number of kinetic chain imbalances. These imbalances occur from either overuse (how many hours of the day are you hunched over a desk?) or neuromuscular inefficiency (firing patters are FUBAR). This is where we begin to see some common problems such as lower cross syndrome, upper cross syndrome, pronation distortion syndrome, etc.

Remember, we want our muscles to have optimal length-tension relationships…if one muscle is too short (tight), then we know that its antagonist is too long (weak). A quick example would be a common case of upper cross syndrome…tight chest, tight trap 2, tight lats = weak rhomboids, weak trap 3,4, and weak external rotators – causing rounded elevated traps, rounded shoulders and a forward head posture. Long term this can not only cause a decreased performance, but pain and discomfort… or worse, an acute injury.

By using prehab exercises to get some of these weaker muscles firing and doing their job, we can improve neuromuscular efficiency and get our kinetic chain back in alignment. In English, by doing a few sets of prehab exercises each training day you can stay healthy and injury free so that you can perform at a high level for a long(er) period of time.

Stay tuned for Part 2!