Stand Clamshell : Renforcez vos fessiers !

Publié le Mis à jour le
Difficulté moyenne
Indice WES faible

Objec­tifs du Stand Clam­shell #

Tra­vailler les moyens fes­siers et la fonc­tion de rota­tion externe de hanche en chaîne fermée. 

Exemple #

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“Level Up Your Clam” . 🚨 TAG SOMEONE that needs to get off the ground and stop doing the basic clamshell exercises! 🚨 . There is no doubt the basic clamshell exercise is effective for strengthening the hips and isolating the glutes 🍑 The clamshell is actually very effective early on in rehab programs for a variety of conditions. However, just like any other exercise you need to progress it and make it more challenging. Perhaps you wanted someone to do the clamshell exercise and it was too easy, now what!? Give them the wall supported clamshell 🍑 🔥 Below are instructions on how to perform it ⤵ . HOW: Get set-up with one foot behind you supported on a wall, have enough space between your foot on the ground and the wall so that your knee is not beyond your toes on the side you’re standing on. With a band on above and around your knees, performing a standing clam motion by driving your knee out to the side as far as you can on the side that is supported on the wall. Make sure the knee you’re standing on does not cave in. . FEEL: You should feel both hip muscles, especially on the outside of your hips working with this exercise. You will also be feeling more muscles working on the side that you’re standing on throughout the entire leg. . COMPENSATION: Maintain good trunk control, do not lean side to side, do not let the knee on the side you’re standing on cave in. Maintain a neutral low back position. . ❓Want more clamshell variation exercises❓Looking for more hip strengthening exercises like this? Looking for the ultimate movement library with both lower lever rehab to higher level strength and conditioning exercises? Look no further than our PrehabX Exercise Library! (link in bio) _________________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮. . . . . #hip #hips #glutes #booty #glute #gluteworkout #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic

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Pré-requis pour réus­sir un Stand Clam­shell #

Savoir effec­tuer le Clam­shell allongé 

Points clés #

  • Maintenez votre gainage sur la totalité des répétitions ;
  • Soyez lent et contrôlez votre mouvement ;
  • Gardez le genou d'appui dans l'axe des orteils ;
  • Gardez votre bassin horizontale : c'est la hanche qui travaille, pas le bassin

Res­pi­ra­tion #

  • Ins­pi­rez entre deux répétitions. 
  • Expi­rez lorsque vous effec­tuez une répétition. 

Le Stand Clam­shell per­met de ren­for­cer votre moyen fessier. 

Or, le moyen fes­sier est LE muscle impor­tant de votre bas­sin. Il per­met de sta­bi­li­ser votre genou lors d’une flexion de genou, comme un Squat. Il évite que les genoux ne rentrent et pro­voquent une blessure. 

Ren­for­cer ce muscle, et évi­ter que les genoux ne rentrent per­met éga­le­ment d’augmenter sa mobi­li­té. Car en gar­dant les genoux dans l’axe des orteils, vous pour­rez des­cendre vos fesses plus basse lors du Squat par exemple, sans dou­leur ou gène.

Exer­cices en lien #