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Serratus boxing moves1/19/2024 ![]() ![]() ![]() Stand sideways to a high cable with a D-handle.Not bad advice, but you can directly target this muscle group. In fact, many strength coaches say to forget about targeting the serratus and instead just get your body fat very low and do lots of overhead presses and pullovers, which bring the serratus into play. Problem is, it's kinda tough to train directly. Be more aware to everything that is quieter to respond.The serratus anterior is that cool-looking muscle on the side of the upper abs area, sometimes referred to as the "boxer's muscle." It isn't technically an abdominal muscle, but it completes the look of a muscular, shredded torso. They won’t yell and scream like the more robust and extroverted muscles. ![]() Serratus anterior reminds us to use muscles that we cannot see, and to take a greater focus for connecting and feeling. They are unlike the biceps or quadriceps in that you must pay greater attention for subtle shifts and feedback. Greater ground clearance is created by the serratus pushing the torso away from any obstacle or object. Soon you can move your feet in the air provided the torso is suspended high enough to gain ground clearance. You may only gain an eight of an inch to begin but keep practicing. Press you body away from the floor by using the serratus anterior. Place your palms on the floor by your hips, with arms straight. Sit on the floor, legs crossed with feet on ground. You are flexing the rhomboids and stretching the serratus simultaneously. Lean forward with your torso toward the wall, without bending your arms, feeling the shoulder blades come closer together at the spine. Stand facing a wall, arm distance length, with palms shoulder height on wall. Place your hands on your ribcage just below your armpits and breathe deeply. Feel for these muscles activating. This last issue is a particular concern as it can lead to a backlog of toxins in the breast tissue and lymph nodes. This area must remain open and with venous return flowing.īreathe. When the serratus anterior muscles are weak, they contribute to neck problems, rotator cuff issues, numbness down the arm, poor circulation, and lymphatic return through the armpits. This pressure creates a strong support for action, balance, or resistance. They stabilize the shoulder blades and when flexed will spread the ribs for an inhale. The greater the inhale, the greater the internal pressure. They originate on the upper eight ribs and insert into the medial border of the scapula. The serratus anterior muscles are also breathing accessory muscles. A boxer’s punch and reach come from the effectiveness of the scapula protracting and retracting. Serratus anterior muscles are also known as the “boxer’s muscles” because of their mobility pattern. When the serratus anterior is flexed, it appears to lengthen the arm by wrapping the scapula forward toward the chest. When done repetitively this creates a motion like flapping wings or a movement patterns like that of a four-legged animal. We may not necessarily rely on them for quadrupedal locomotion, but they help us move forward by increasing our arm’s distance from danger, keeping predators at an arm’s length away or drawing an imaginary boundary. The serratus anterior muscles are what I refer to as our “wings.” They help us move our arms multi-dimensionally and with great speed. Got chicken legs? Don’t forget about your chicken wings. ![]() ![]()
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