Do you want to achieve better training results and in less time? I’ll let you in on a huge programming secret!
A lot of the time, instead of remaining totally idle between sets I will incorporate “filler” exercises. These exercises would be considered active rest. I also use this strategy with the people I coach. The filler exercises I use depend on individual needs, and preferences.
The “filler” exercises you incorporate should not take away from the integrity of your main exercises, and they should not compromise your performance and safety in any way. For instance, with a lower body exercise, particularly one that is higher risk and more technically demanding, perhaps barbell squats or deadlifts, the active rest/filler exercise might address the upper body and would in no way compete with the main exercise. Or the active rest/filler exercise could enhance your performance in the main exercise. An ankle mobility exercise might be a great choice!
Check out more articles I’ve written about this topic HERE and HERE.
Here are 5 “active rest” exercises that provide a huge bang for your buck! Make no mistake, most of these exercises are not easy!
#1) Bottoms-Up Kettlebell Screwdrivers
This exercise is awesome for the rotator cuff and improves shoulder and scapular controlled mobility, grip, and to some extent, lumbo-pelvic stability.
Coaching Tips:
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Grab a kettlebell in a bottoms-up position.
- The knee that is on this side of your body should be bent, and the knee that is on the opposite side of your body as the hand that is holding the kettlebell should be fully extended.
- Press the kettlebell towards the ceiling.
- Slowly rotate your torso and hips, and bring the knee that is bent across your body, and place it, your lower leg, and foot, on the ground.
- Now pretend you are punching the kettlebell up to the ceiling and protract your shoulder blade. Move your shoulder blade away from your spine and around your ribcage. For the duration of the set, keep your shoulder blade in this position.
- In the starting position, your palm should be in a neutral position.
- While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.
- For the duration of the set, use your adductors and really press your inner thigh (of the bent leg) into the ground.
- Perform this sequence 3-5 times, and then perform the reverse movements and return your body and kettlebell to the starting position.
- Make sure the kettlebell remains directly above your shoulder, and that your wrist remains in a neutral position. Your hand, wrist, elbow, and shoulder should remain in a stacked position.
- For the duration of the exercise, your head, torso, and hips should be in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 2-3 reps per side. 1 rep = 3-5 rotations.
#2) Anti-Rotational Single Arm Weight Transfers From Bear Crawl
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side). This exercise is extremely anti-rotational in nature.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Your thighs should be vertical, knees bent, and several inches above the floor. Place your feet so they are about hip to shoulder width apart.
- On the planted side, your hand should be underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor. On the other side of your body, place a weighted object.
- Before each transfer (on either side), take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now move the weight to the opposite side of your body. Then perform the reverse movement and return the weight to the starting position.
- Perform the target number of reps on one side before switching sides.
- The farther away the weight travels from the midline of your body, the more challenging the exercise will be.
- Pay attention to your supporting side. Push away from the ground/towards the sky and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, aside from your moving arm, the rest of your body should remain in a fixed position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-10 reps per direction per side.
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#3) Seated Tibialis Anterior Kettlebell Curls
This exercise strengthens the tibialis anterior muscle, and improves ankle mobility (particularly active ankle dorsiflexion).
The tibialis anterior muscle, which starts under the knee and runs down the shin, plays a key role in deceleration, and can play a key role in how your knees function and feel. The tibialis anterior muscle also acts to dorsiflex and invert the foot.
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Coaching Tips:
- Sit on a stable elevated surface.
- Hold a kettlebell on one or both feet (you can do this bilaterally).
- Fully extend your knee, and dorsiflex your foot (point it toward you).
- While keeping your leg as still as possible (this set-up isn’t as stable as a tib bar but still works great), slowly plantarflex your foot (point your foot away from you), and lower the sole of your foot towards the floor with complete control.
- Gain a moment of control, then dorsiflex your foot (point your foot towards you) and return your foot to the top/starting position.
- Pause for a count and contract the muscles on the front of your lower leg.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. If you find you are struggling to keep your leg from rotating, you can lightly stabilize using your hands.
Do 2-3 sets of 10-20 reps per side.
#4) Prone Bodyweight Serratus/Trap Towel Drags
This exercise strengthens the serratus, mid and lower trap muscles, and improves shoulder and scapular controlled mobility. If you want to work on pull-ups and don’t have a bar this can be a great option.
Coaching Tips:
- Lie on a towel on the floor, and in a prone position. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- Place your hands on the floor, and adopt your regular pull-up width.
- In the starting position, your arms should be fully extended, and in an overhead position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now move your shoulder blades in towards your spine and down towards the opposite hip, simultaneously drive your elbows in towards your sides and down towards your feet, and pull your body forward.
- When you reach the end position, your elbows should be at approximately a 45 degree angle with your torso, and you should really feel your lats and the muscles around your shoulder blades working.
- Gain a moment of control, then perform the reverse movements and press your body backwards so your arms return to an overhead and fully extended position. When you do so, your shoulder blades should perform the reverse movements and should spread apart from your spine, move around your ribcage, and away from your opposite hip.
- For the duration of the exercise, and particularly during the pulling component, do not allow your shoulders to shrug towards your ears. MANY people make this mistake.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
#5) Copenhagen Plank Lift-Offs
This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Bend your knee of your upper leg to 90 degrees, and place your knee/lower leg on a box, bench, or other stable elevated surface.
- Get into a side plank position from your forearm and knee/lower leg. Your shoulder should be above your elbow.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Use your adductors and press your body away from the surface and towards the ceiling. Pause for a count in the top position.
- Then use your adductors to control the movement as you lower your body towards the floor and to a range where you are able to maintain proper form.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
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