Improve biomechanics, spatial awareness, balance, coordination and speed with David Weck’s Spiralling Technique.
From time to time, you’ll come across an interesting twist or approach to training.
Those who train with a competitive nature are always looking for something that will give them an advantage over their competitors or peers. Even the slightest of adjustments or additions to their routines can elicit huge gains. While many will argue the fact that there are no tricks to achieving peak performance levels and that it’s just hard work and patience that will pay off, others will disagree.
The following philosophy may not be considered a trick, but perhaps a visionary movement in sports performance. David Weck, trainer of many top athletes and professionals and inventor of the BOSU Balance Trainer, is using his unique Spiralling workouts to create some of the fastest, most biomechanically sound athletes the world has ever seen.
The Spiralling workout consists of using an object or tool, as David likes to refer to it, like a jump rope to complete rotational movements with your arms like figure 8s in such a fashion that it will create the perfect blend of biomechanical movements allowing the body to move most efficiently.
The philosophy came about as he was thinking of our muscle fascia, the connective layer that surrounds our muscles, and how it is all connected from the tips of our fingers all the way down to the tips of our toes. His thinking was that if there is loose fascia present somewhere in the body, another part of the body will pick up the slack, since it is all connected. So, in theory, if you have loose muscle fascia surrounding your lat muscles, simply straightening your arm will tighten that fascia and then correct your posture and body alignment.
Weck developed this idea and believes that our proprioception can be greatly influenced by the rotational movements or spiralling of our upper arms. Using simple pronating and supinating movements in our hands and arms will greatly improve our body’s balance and keep it better aligned with its gravitational centre.
We’ve all heard the principle of every action has an opposite and/or equal reaction. That principle completely applies here and those who have practised this theory have seen some incredible results.
Here Weck explains his technique of rolling ropes and the philosophy behind spiralling:
If you are reading this and find it interesting enough to give it a try, you need to keep one thing in mind. This workout is not intended to be the basis of any program, rather a unique addition to finish off the workout. Since no loads are necessary while performing the exercises, you can do this often because recovery won’t be an issue.
Think of your spiralling workout as the icing on the cake. Hit your regular workout hard and then give this a try. You might just find it actually does work and your spatial awareness, balance, coordination and speed greatly improve. Not to mention, it will give your arms and shoulders great definition, as well as working your core.
The following is a sample Spiralling routine that can be done by anyone as an addition to your current program.
Equipment needed: hockey stick, medicine ball, jump rope, body bar, two heavy ropes, exercise ball.
Figure 8s with hockey stick to front of body
Jump rope with figure 8 motion (crossing hands over one another during the jump
Battling ropes (holding a rope in both hands, complete rotational movements with each arm individually and then incorporate crossover movements, think double dutch skipping)
Ab twists holding a medicine ball (sitting on an ab bench holding the medicine ball with both hands in front of your face, move the ball in a circular motion clockwise then switch to counter-clockwise at a 45 degree angle)
Kayak paddling on exercise ball with body bar (sitting on an exercise ball, lift your feet and perform the paddling motion used for kayaking)
I guess the idea with spiralling is to be creative and keep the movements in a rotational method paying close attention to the supination of your hands and thumbs. That is the root of the success for this program, and once learned can give great results.
As with any new program addition maybe you can add a new supplement to your protocol as well. ALLMAX Nutrition’s CASEIN-FX will give you the protein that everyone needs if they’re serious about their training and recovery. Have this shake before heading off to bed as its ultra slow release will trickle those amino acids through your bloodstream all night long so your body doesn’t go into starvation mode during the night. Throw in some R-ALA Antioxidant to combat those nasty free radicals that will be spiralling around after your workout is over.
As with anything new, there is a latency period before you start noticing any change. The Spiral workout is new in the conventional fitness world but not new in the evolution of kinesiology. There are some real results that back up this philosophy and if it has worked for the elite athletes of the world, I think it’s at least worth giving it a try. Add this workout to the end of your routine, give it at least three weeks to see if you notice anything, and then make your own decision on it. You may just be pleasantly surprised!
As a former provincial level bodybuilding competitor, and as a strength and conditioning coach, Dana has the advantage of being up to date with the current training and dieting practices used by the industry’s athletes. Along with being an Associate Professor of Communications, Dana is also a certified fitness consultant and a regular columnist for Muscle Insider.
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