Timestamps:
00:00 Intro
1:07 Why is your QL painful?
2:42 What can you do for your QL pain?
3:20 The first phase of rehab
4:12 Let’s get after phase two
5:02 Time for phase 3
QL pain can be tricky, but not when you follow these few exercises to get started on your path to recovery! Join Arash as he discusses the role of the QL, why you may have QL pain, and exercises in each phase to get you back to what you want to do!
FEEL: You should feel your rhomboids and latissimus in the center of your mid back and lower part of the shoulder blades.Â
COMPENSATION: Do not curl the bar with the biceps and elbow bending. Keep tension in the mid back region.
FEEL: You should feel the back of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.Â
COMPENSATION: Do not let the knees bend. Do not let the legs rotate in or out.
FEEL: The back of thighs are working.Â
COMPENSATION: Do not move the torso. Do not rotate the legs.
FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling.Â
COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees at the end of the press motion.
FEEL: You will feel the biceps in the front side of the upper arm.Â
COMPENSATION: Keep your shoulder blades squeezed back. Do not let the shoulders round forward.
FEEL: The back of thigh is working.Â
COMPENSATION: Do not move the torso. Do not rotate the leg.
FEEL: You will feel the front of the thigh, and the quadriceps.Â
COMPENSATION: Â Do not move the torso. Do not rotate the leg.
FEEL: You will feel more work in the leg that is lower down the plate. If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling.Â
COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees of the bottom leg at the end of the press motion.
FEEL: You will feel more arm work with the hands gripping lower. You feel the front and back of the legs working.Â
COMPENSATION: Do not let the feet float off the surface.
FEEL: The back of the thigh is working.Â
COMPENSATION: Do not move the torso. Do not rotate the leg.
FEEL: The back of thigh is working.Â
COMPENSATION: Do not move the torso. Do not rotate the leg.
FEEL: You will feel the front of the thigh, the quadriceps.Â
COMPENSATION: Â Do not move the torso. Do not rotate the leg.
FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling.Â
COMPENSATION: Do not let the legs rotate in or out. Do not let the heels or toes elevate.
FEEL: You will feel the front of the thigh, the quadriceps.Â
COMPENSATION: Â Do not move the torso. Do not rotate the leg.
FEEL: You should feel your rhomboids and latissimus in the center of your mid back and lower part of the shoulder blades.Â
COMPENSATION: Do not want to curl the bar with the biceps and elbow bending. Keep tension in the mid back region.
FEEL: You will feel more work in the leg that is lower down the plate. If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling.Â
COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees of the bottom leg at the end of the press motion.
FEEL: You should feel the back of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.Â
COMPENSATION: Do not let the knees bend. Do not let the legs rotate in or out.
FEEL: The back of the thigh is working.Â
COMPENSATION: Do not move the torso. Do not rotate the leg.
FEEL: The back of the thigh is working.Â
COMPENSATION: Do not move the torso. Do not rotate the leg.
FEEL: You will feel the front of the thigh, and the quadriceps.Â
COMPENSATION: Â Do not move the torso. Do not rotate the leg.
FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and glut-dominant feeling.Â
COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees at the end of the press motion.
FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.Â
COMPENSATION: Do not let the knee straighten. Do not let the legs rotate in or out.
FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.Â
COMPENSATION: Do not let the knees straighten. Do not let the legs rotate in or out.
Timestamps:
00:00 Intro
00:45 Why we love kettlebells
1:09 How kettlebells help us reach our fitness goals
2:00 So much variety, and we mean it!
2:24 How to use a kettlebell for power
3:10 Using a kettlebell for muscle hypertrophy
3:30 But did you think about grip strength?
4:15 Use a kettlebell for stability
4:49 Mobilization exercises with a kettlebell
5:23 Try this ankle mobility drill!
Kettlebells can feel intimidating at the gym if you have never used one but trust us when we say that this is one of our favorite tools for rehab! From strengthening-based exercises to improved cardiovascular health to even grip strength and balance work, kettlebells can help us do it all! Join Adelle as she talks you through why she loves the kettlebell so much and a few exercises you can try to get going!
FEEL: You should feel your groin muscle working as well as the muscles of your shoulder and core as you perform this multidirectional exercise.
COMPENSATION: Keep your hips elevated for the entirety of this exercise, do not let them sag down toward the ground.
FEEL: You should feel the muscles on the outside of your hip working as you slide your foot out to the side.
COMPENSATION: You should not feel the muscles in the front of your hip working. If you feel the muscles in the front of your hip, or your hip flexors working, attempt to perform this exercise by pushing gently down into the surface to engage your posterior hip.
FEEL: You should feel your core muscles working to assist with this exercise as well as mobilization through your mid-back region.
COMPENSATION: Be sure to lead with your eyes when performing this exercise and to not keep your head in a static position.
FEEL: You should feel your hamstring and gluteal muscle group engage as you perform this exercise.
COMPENSATION: Avoid just pushing up into the barbell, also think about pulling your heel towards your glutes to get the most hamstring activation.
FEEL: You should feel a comfortable stretch in your lower leg and calf region, however this should subside quickly after doing this exercise.
COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.
FEEL: You should feel a comfortable stretch in your lower leg and shin and perhaps however tthis should subside quickly after doing this exercise.
COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.
FEEL: You should feel a comfortable stretch on the inside of your shin, however this should subside quickly after doing this exercise.
COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.
FEEL: You should feel a comfortable stretch on the outside of your shin, however this should subside quickly after doing this exercise.
COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.
FEEL: You should feel your front and side abdominals. You should feel the front of both hips.Â
COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid arching your low back.
FEEL: You should feel your front and side abdominals. You should feel the front of the hips working as you drive your knee towards your chest.Â
COMPENSATION: Avoid letting the shins sag down. Avoid any strain in the neck, option to rest the head. Avoid arching your low back.
FEEL: You should feel your front and side abdominals. You should feel the back of the hip performing the leg lift. You should feel the back of the shoulder performing the arm lift.
COMPENSATION: Avoid overextending your low back. Avoid rotating the pelvis. Avoiding shifting the hips to the side.
FEEL: You should feel your front and side abdominals. You should feel the back of the hip performing the leg lift. You should feel the back of the shoulder performing the arm lift.Â
COMPENSATION: Avoid arching your low back. Avoid rotating the pelvis. Avoiding shifting the hips to the side, stay strong with performance of this exercise.
FEEL: You should feel your front and side abdominals. You should feel the front of the hip performing the marches.Â
COMPENSATION: Avoiding letting the knee straighten. Avoid flexing and rounding your low back, stay tall through the entirety of the exercise
FEEL: You will feel your quadriceps muscle group on the front of your leg working as you perform this exercise.
COMPENSATION: Avoid rounding your back or arching when performing this exercise, stay tall. Also, avoid bending the knee. Keep the leg straight to perform the exercise with appropriate control.
FEEL: You should feel this in the back of the hip of the leg you are lifting. Can also feel the back of the thigh to a lesser degree.Â
COMPENSATION:Â Avoiding letting the knee bend. Avoid overextending your low back.
FEEL: You should feel your front and side abdominals. You should feel the front of both hips as they push into the ball
COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid overextending your low back by maintaining a neutral pelvic position and not arching your back.
FEEL: You should feel your front and side abdominals. You should feel the front of both hips working as well as you pull your knees towards your chest
COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid arching your low back, maintain a neutral pelvic position
FEEL: You should feel this in the back of the hip of the leg you are lifting. You may also feel feel the back of the thigh to a lesser degree.Â
COMPENSATION: Avoiding letting the knee straighten. Avoid arching your low back as you lift the leg off the ground.
FEEL: You should feel your front and side abdominals. You should feel the front of the hip that driving up towards your chest. . You should feel the back of the hip, including the hamstring and gluteal muscles, that is the bridge motion. Â
COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back when in the bridge position.
FEEL: You should feel your front and side abdominals. You should feel the front of the hip that is driving up towards your chest.. You should feel the back of the hip, the hamstring and gluteal muscles specifically, that is the bridge motion. Â
COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back as you push up into the bridge position.