Follow body’s signals for correct workout posture
Postural changes can make a dramatic impact on the effect of a given exercise. Even a small adjustment to stance width can completely alter a movement pattern. This week, I will discuss some ways to use posture to improve workout effectiveness and will introduce an exercise rooted in the prone postural position.
Postural adjustment comes very natural to most exercisers, as human biomechanics lead us into the correct position most of the time. The most comfortable position is often the correct one, but there are certainly exceptions to this rule. Additionally, there are some intentional ways to adjust posture for maximum impact on specific muscles, body parts or systems.
A biceps curl is a good example of an exercise that can be performed in multiple postural positions — standing, seated and lying supine (face up). Many people first attempt the bicep curl in the standing position, mostly because they are standing when they pick up the dumbbells. After a few standing sets, they usually feel lower back tightness, body sway, and have problems with repetition control. This is when a seated position becomes a great option.
Seated exercise is definitely a little bit safer for most movements, as less can go wrong in this position. But the other advantage is the ability to focus solely on the target muscle, rather than keeping one’s balance. An overhead press, for example, is very easy to control while seated — but can be extremely difficult in the standing position. Thus, the exercise can become ineffective at challenging the target muscles.
My advice is to perform the exercise that produces the best results, while keeping an eye on safety. Movements performed lying down (either prone or supine) often present the best of both worlds, as the exercisers feel so balanced that they’re able to focus solely on the target area. Bench press, triceps extensions and abdominal work are a few examples of exercises typically performed in a supine (face up) position.
Prone (face down) posture is a little less common, but there are some wonderful exercises performed in this position. This week’s movement is one of my favorites, as the prone posture provides great core support to allow for total focus on the back and arms.
1. Arrange an incline bench to 45 degrees and select a pair of heavy kettlebells.
2. Holding one kettlebell in each hand, position yourself chest down on the incline bench.
3. The top of the bench should be to the top of your chest as you lie face down on it.
4. From here, simply lift the dumbbells up in a rowing motion toward the sides of your torso.
5. Once the kettlebells are parallel with the torso, pause for a second, then slowly lower them.
Perform 2 sets of 12 reps here.
The Chest Supported Kettlebell Row could just as easily be named the Prone Kettlebell Row (a little less wordy), which describes the postural position quite well. But it’s a great movement that really highlights the value of the prone position. So, let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: