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4-POINT PEDESTAL VIDEO with TIPS


4-Point Pedestal Video


“The one facet of Coach Al’s coaching that I find to be the most impressive is his dedication to continual learning.
He is never satisfied to simply teach what he has learned in the past. He always wants to learn more so he can give his athletes more…”

- Jeff Kozlowski, East Lyme, CT

Taking the 4-Point Stability Series* to the next level!

OK, Once you have mastered the 4-Point Stability Series, first on your elbows and progressing to your hands, the next progression for even more core strength and power is the 4-Point Pedestal.

This challenging series of movements (which derives from the 4-Point Stability Series), will help you develop advanced levels of core strength, glute and hamstring strength, and overall body strength. It will definitely have positive impact on your running and cycling performance.

Are you ready for the challenge?
Here are some technique pointers as you progress with the 4-Point Pedestal:

  • Start conservatively and progress carefully.

    • Don’t rush into a different position without first establishing stability and balance and control in the first position.

  • At all times, keep your core and low back “braced” and tight.

    • Avoid over-arching your back. If you have a tendency to do this, you may not be ready for this exercise yet. Go back to the 4-Point Stability Series.

  • Maintain a neutral pelvis and straight line from your head to your feet.

    • That also means keeping your head in line with your spine by looking straight ahead.

  • Dorsi-flex your toes slightly at all times (bring your toes toward your shin) to better activate and involve your butt muscles (glutes).

    • These are your powerhouse for running speed!

  • As you go through each movement, aim to achieve as wide a range of motion as you can in all four directions.

  • At all times, avoid going to “failure”.

    • Going to failure greatly increases injury risk, and isn’t good skill training. STOP knowing you could have done one more repetition if you wanted to.

    • Protect your low back - your first priority!

  • Once you are able to maintain a controlled stance in each position, do up to 10 repetitions of lifting the legs, before switching sides, and then lowering your body and moving to the next position.

    • Move with care. Do not rush.


Have fun! Best of luck!
Coach Al
 
HERE'S A TIP FOR YOU: to get a little more strength benefit, after finishing with the Pedestal, you aren’t quite done! Rest for 1 minute and then go straight into an Isometric “Prisoner” Squat or “Wall” Sit and hold it for as long as you can with control. Start at 1 minute or whatever you can do, and each time you come back to it, increase by 30seconds, up to 5 minutes max.
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*4-Point Stability Series
One of the most simple and powerfully beneficial total-body strength exercises you can do (that WILL have a direct impact on your run and bike performance) is to hold a body pike or “plank” in four positions: facing down to the floor (the traditional “pike”), facing up, and on your sides. You can download the 4-Point Stability Series PDF “here”

Once you have mastered the 4-Point Stability Series, first on your elbows and progressing to your hands, the next progression for even more core strength and power is the 4-Point Pedestal.  SEE TIPS AND VIDEO ABOVE.