The Breakdown

The month is all about the importance of breaking down tasks into their component parts.  In my time at IF, focusing on this has helped me with understanding and identifying problem areas to correct.  Ultimately, focusing on the individual parts of an exercise and making subtle improvements to my technique has helped me reach my final goals quicker, with more ease, and injury-free.  

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Lately I have noticed how some of the exercises I was doing when I first arrived at IF are simply broken down parts of the seemingly more complicated moves I am doing now.  In parallel to this, I have gone back to breaking down the sailing racecourse (into quarters) so that I have a clearer understanding of the tactical and strategic decisions I need and do not need to be making in each section.  Had I been expected to do a full Turkish Get-Up properly after my first time seeing it, I am sure someone would have been laughing as I fumbled my way through it.  The same goes for a novice sailor when you throw them into a race with other boats for the first time – things get confusing.

This idea of compartmentalizing exercise movements (and in my case, areas of the racecourse) simplifies the process and allows you to get through the full exercise, or to the finished product with more efficiency.  Simplifying and breaking down tasks has improved my ability to focus on and off the racecourse.  Putting together these well-practiced individual pieces has ultimately helped me get to where I want to be.

Some of the tricks I use when working on broken down parts of a movement are:

1. Start with the basics of a strong foundation – breathing and engaging your core properly.  I began learning techniques for these my very first day at IF.
2. Make sure you have good contact – with the floor, wall, bar or whatever you are pressed against or holding.
3. Focus your eyes – find a spot to look at or follow as you go through your movement patterns.  Your trainers can help you with this.
4. Use your cues – there are subtle cues I have for knowing that I am starting an exercise properly.  For example, are my knees and feet aligned properly to track well when I bend?  Know what this looks and feels like.
5. Finally, remember that the time you spend on the basics of an exercise is like an investment.  They can take time to grow, so be patient and continue listening to your body.

Still looking for more help?  Do a little research yourself, or try what I do and ask someone you are comfortable with.  Keep in mind – knowledge is power, and it is often better when shared!

MOVE OF THE MONTH

With the focus on breaking down the racecourse into its component parts, this month’s move is the first two parts of a broken down Turkish Get-Up.  These are some of the first moves I did with weights at IF three years ago.  Part 1 is the Turkish Get-Up Glute Bridge.  This move is great for glute, hamstring and hip strengthening. 

Part 2 is the Kneeling Side Hinge/Windmill.  This move involves glute activation, promotes T-spine mobility, while also working on your posterior chain muscles.  The Turkish Get-Up (TGU) is a full-body exercise in its entirety.  It requires that a strong core and stable shoulders be held throughout each move.  Be mindful when holding your dumbbell or weight above your head that your arm is held straight and in line with your ear.   Also ensure that your wrist is always held straight.

Part 1. Turkish Get-up Glute Bridge

How To:

Lying on your back, bend your left knee up and place foot flat on ground.  Keep right leg lying straight out on ground.  With a dumbbell or kettlebell held strong in left hand, raise arm straight up towards the ceiling.  Lift your shoulders off ground and press up onto your right forearm.  Now press your right hand directly into the ground and using your glutes, hips and hamstrings, pull your bum up off the ground finishing in a strong position.  Lower your body in the opposite order until your shoulders are back on the ground and repeat exercise on same side.

Repeat 8-12 reps per side, 3 times.

Part 2. Kneeling Side Hinge/Windmill

How To:

With left knee up and right knee down stagger your legs a little more than hip width for stability.  From the waist, hinge your body to the right (towards the leg that is down) and place right hand on the ground.  Hold your left arm straight up to the sky throughout this exercise.  Your shoulder should be retracted into socket and wrist holding the weight straight.  While holding strong integrity in your core, use your glutes to draw your upper body straight back up (like a windmill!).

Note: The importance of holding your dumbbell or kettlebell

Repeat 8-12 reps per side, 3 times.

Modification: Try either or both exercises with lighter weights if you are having trouble keeping your arm steady.  Continue to make sure that your elbow is straight and arm strong and straight up to the sky.  Ask your coach for a breakdown of other components in the Turkish Get-up.

STRETCHES THAT SAVE

This month’s stretch is part 1 of what is often referred to as “The World’s Greatest Stretch”.  Though it has its variations, “The World’s Greatest Stretch” is essentially a series of stretches linked together to give you a full-body stretch.  Part 1 has three components that focus on glutes, groin, and spine.  A helpful stretch for athletes, and almost anyone using their lower body a lot.

How To:

1. In a plank position draw one leg forward and place your foot just on the outside of your hands.  Straighten and flex your back leg while engaging your glutes and holding a strong core.
2. Draw your inside hand up and press your elbow into your knee, pushing it out.  This should give you a bit of a groin stretch.
3. Now release your elbow from the knee and press your forearm toward the ground, or as close as you can.  You might begin to feel a stretch in your back.

Modification: To make it a bit easier, try the same movements with your front leg and arms slightly elevated on a bench or block.

What IF you could?

Claire Merry
Canadian Sailing Team
IF Sponsored Athlete
Innovative Fitness
Toronto Ritz-Carlton
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