The kneeling fallout as an exercise

By Jason Lomond on Dec 15, 2017

Try the kneeling fallout as an exercise to develop core strength and control.

The kneeling fallout is a good exercise to develop core control and even rotational power. In this case, notice that the trunk isn't moving while the arms are free to move. The trunk is a stiff structure from knee to shoulder. The arms should only extend as far as you can control your trunk or "core".

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Common faults

  • - Excessive arching in the low back as the body goes forward and arms extend. In some cases this may may be painful in the low back. If so, stop and maintain a pain free range of motion or choose an exercise that matches your current tolerance. * You'll see this fault in overhead pressing, squatting and hip hinging patterns (e.g. deadlift or KB swing) as well.
  • - Bending at the hips instead of the keeping the body stiff as you lean forward.

Both of these faults indicate a lack of core control.

How do we correct it?

It depends on the reason for the fault. Here are a couple of ideas.

  • - You may need more "strength" or to increase your tolerance, which means you could begin with holding the plank position as opposed to moving.
  • - It may be a "learned behaviour" so you may have to reduce the load to "re-learn" the pattern. This would apply to all exercises where the same habit takes place (i.e. squats, deadlifts, overhead presses). The Lewit exercise may also be helpful.

Maintain a stiff trunk

If you're able to maintain a stiff trunk as you lean forward you can add a rotational challenge by bringing one arm in as the other extends. If you decide to try this advanced version be sure to keep the trunk stationary. In other words, you’ll be developing rotational power by stopping rotation as opposed to actually rotating.

If you're experiencing pain and want some help you can contact Jason any time.

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