Scott Sonnon: Born to Fail - Made to Succeed

Functional Compensation for Swipes

One of the primary concepts in unique to the Circular Strength Training® System is training the functional opposite in order to maintain balance by compensating for the adaptations of the prior cycle of exercise (or sport skill) development.)

As I’ve been working my way up to the Trial By Fire (TBF) with the 45lbs “Bruiser” Clubbells®, I’m having to pay more and more attention to compensating for the specific adaptations created. I’ve put on 20lbs of muscle since November, so all of that specific growth demands specific compensation.

In the Swipes (but also in the Mills and the Hammers), there is one common effort phase which has been slapping meat on my bones: the cranial shoulder pitch (from CST Biomechanics) or from a physiological perspective, gleno-humeral flexion and external rotation… as seen here in the Swipe event of the TBF.

I’m using an array of different movements, poses and breathing exercises, but one in particular is the “Bird of Paradise.” (BoP)

The BoP anchors caudal shoulder pitch (from CST Biomechanics) - or from a physiological perspective, gleno-humeral extension and internal rotation.

To enter into the BoP, begin in a straddle stance.

• Side bend and place the same side hand on the floor like Triangle Pose.
• Bend your knee as much as possible in your lunge so that you can…
• Rotate your arm and sink your elbow pit behind your hamstring so that you can reach up to your glutes/bottom.
• With your other hand reach behind your back and interlace your fingers. (If you can’t, then focus on the “Handcuff” exercise from CST for now.)

CST Handcuff from Free to Move

• Move your extended leg as close to your bent leg as possible and begin shifting your balance to the back foot.
• Stand up straight.
• Extend your knee and point your toes.
• Lock your planted knee.
• Lift your crown up, keeping your chin down level.
• Roll your shoulders back.
• Drive into the Earth mid-foot.
• Exhale and hold for 16 counts.
• Exit the pose in the exact opposite that you entered it.
• Perform on the other side.

I practice the BoP each day after my Swipe practice to unload the tension I’ve generated, and keep myself balanced without over-compensations developing.

flow thyself,