Dissociation The ability to stiffen the lumbar spine in a neutral position while the legs and arms move is an important skill for both performance and injury prevention. It is important to distinguish between this and Ant-Extension Isometrics. Here the flexibility of the hips and shoulders are as important as the brute force of the abdominals to resist lumbar extension. Dissociation drills require both strength and flexibility.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.
Related Exercises
Swiss Ball Plank Hold (knees off)
Trunk: Dissociation
Corrective
Level: 2
Deadbug Straight Legged with DB Overhead Hold 1.3
Trunk: Dissociation
Corrective
Level: 2
Deadbug Bent Knee Heel Taps (arms to foam roller)
Trunk: Dissociation
Corrective
Level: 1
Deadbug Heel Slides (legs only to foam roller)
Trunk: Dissociation
Rollouts from Kneeling
Trunk: Dissociation
Challenge
Level: 7
Deadbugs with Straight Leg Lowers 2.1
Trunk: Dissociation
Challenge
Level: 8
Deadbugs
Trunk: Dissociation
Corrective
Level: 2
Deadbug Legs Only Heel Taps (arms to foam roller)
Trunk: Dissociation
Swiss Ball Half Rollouts (knees off)
Trunk: Dissociation
Fundamentals
Level: 3
Deadbugs Legs Only Straight Leg Lower (arms to foam rollers) 1.3
