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Single Leg Deadlift: Hamstring Strength

The Single-Leg Deadlift is a brilliant exercise to strengthen the posterior chain. The glutes, hamstrings and groin muscles are all engaged. The lower back extensors function as stabilisers and are strengthened isometrically.The single-leg stance requires balance and proprioception and makes the exercise very sport-specific. By flexing the knees to roughly 20° the gluteus muscles are activated more in comparison to your standard straight leg dead lift. A lot of athletes have weak gluteus muscles. If the gluteus muscles are weak the ham
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*WANT TO DEADLIFT?? MASTER THE HIP HINGE

Hip extension is the most powerful movement in sports, responsible for sprints, jumps, throws, & tackles. Most strength and conditioning programs train hip extension with Deadlifts, Kettlebell Swings, Cleans & Snatches. This is great, because the stronger you get in these movements, the more powerfully you will perform on the field.But there's one problem. Many athletes struggle to perform these exercises correctly. They tend to “squat” a lot of the movement missing out on the "bowing" motion that loads up the glutes and ham
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“A MUST-DO GLUTE EXERCISE – THE GLUTE BRIDGE”

This is one of my favourite exercises and its the one I teach nearly all of my clients.In recent years more “Functional & Compound” movements like a squat have become the “hot” exercises for glute strength. I agree these type of exercises are ultimately the level you want to get to. However not everyone especially novice athletes has the training, the coaching, the form or the neuromuscular control to perform these exercises correctly.
I feel this is where the Bridge exercise earns
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For Runners: Top 10k Race Tips for Beginners

As your 10K race is approaching, it is imperative that you aim to prepare both your body and mind to the level of maximum capability to allow performance to excel on the day of the race. The tips and advice below will allow you to be one step ahead of everyone at the start of the race.10km 
  • If you haven’t
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Foam-Rolling For Sports Performance

How To Foam RollFoam rolling not only releases soft tissue, but it can also break down soft tissue adhesion's and scar tissue. A foam roller can be used with your own body weight to perform a self-massage to release and break up trigger points and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Although the exact mechanisms in how it does this are not clear, nearly all who use it experience and report a ‘release’ type sensation.What it works on: The superficial fascia is a soft connective tissue located just below the skin
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