What is the role of the QL? A hip hiker or lumbar spine side bender? What about in sport when for instance large hip power is required? In the Yoke carry the QL on the contralateral side allows for hip abduction. Acc. to Pr McGill the hip is not strong enough to perform this movement alone!
Thanks to Chad Waterbury for filming & posting Videos of the assessment & training for the lateral stabilizers of the torso & pelvis. Here is an introduction to the function of the QL & lateral stabilizers.
I will be showing –
- Side Plank Endurance (lateral chain)
- Importance of Asymmetry
Basic Training (Youtube is w/ assessment)
- Side Plank
- Key Points – couple Lats w/ QL by packing shoulder down
- Plank Roll
- Key Points – maintain core stability by rolling not twisting; pack shoulder down throughout
- Side Bridge
- Key Points – pack shoulder down; use hip hinge pattern to achieve plank form knees to occiput
- The Kettlebell Carry
- Rack & Bottoms Up w/ elbow tucked in
- Key Point – elbow tucks in to reactively facilitate core; Bottoms Up also facilitate core
- Waiter (overhead) Rack & Bottoms Up
- Key Points – Use weight that allows for ideal gait pattern; observe for motor control errors such as pelvic or shoulder unleveling
- The Baby Get-Up
- Note: This is essentially the movement achieved by an ideal 7.5 month baby. It is “hard-wired”
- Goal: Achieve side plank on knee & feel lateral chain w/out feeling shoulder/neck region
- Key Point – Push off wall w/ balls of foot on bottom leg
Check out the Basic, Functional & Developmental Series of Training Exercises for the Lateral Stabilizers of the Trunk I would like to credit 2 great inspirations – Pr Stuart McGill & Dr Pavel Kolar PT
Pr McGill has shown that asymmetric side plank endurance scores of greater than 5% are significantly correlated with a history of LBP. Even more so than a decreased endurance time of less than 60 seconds. He has also explained how that during Strongman Carrying tasks the gluteus medius is not strong enough to abduct the swing phase leg. This is where the contralateral QL “saves the day”.