Exercise of the Month– Cable overhead walkouts

The core involves several groups of muscles. These include the muscles of the hips, low back, and abdominals. They are some of the most important muscles because they provide stability for the entire body. Cable overhead walkouts allow an athlete to work the core while performing a dynamic movement which makes the exercise more sports specific.

Starting Position: Place the cable height so that it is in line with the hands while they are outstretched over the head. Bend both knees slightly and come to an athletic position.

Movement Pattern: Keeping the hands over the head push with the inside leg and laterally walk out 3-4 steps, staying upright and not allowing the body to tilt to either side. Once out 3-4 steps, walk back to the machine in a controlled manner, again keeping the body in an upright position the entire time. Repeat this 10-15 times facing both ways.

Muscles worked

• Transverse Abdominis
• Obliques
• Paraspinals
• Hip Abductors/adductors
• Scapular stabilizers
• Rotator cuff
• Quadratus Lumborum
• Additional Performance Benefits
• Improved spinal stabilization
• Injury prevention
• Hip/shoulder stabilization

Supplements: A guide to safe and cost-effective sports nutrition products

Many times at the clinic we are asked to recommend supplements to student athletes. While the usual answer is “eat a balanced diet,” there are a few that are safe and effective.

Protein:
Any protein supplement should be made with whey or casein. Whey is easily digestible for a good post-workout meal and protein powders with casein in them digest slow to feed the body during periods of time with no eating, like when you are sleeping. A protein powder does not have to be expensive nor does it have to have a lot of other ingredients.

• Recommendation: Optimum Whey Protein, MuscleMilk, MET-Rx Collegiate Series

Energy Bars:
Nutrition bars should have all natural ingredients and should provide both protein and easily digested carbohydrates. Nutrition bars are not for everyone due to containing many calories but those who need calories like athletes, nutrition bars can be very useful. Stay away from bars with over 25 grams of protein or those with artificial ingredients.

• Recommendation: Promax Bars

BCAA’s:
Branch chain amino acids are the building blocks of muscles. Supplementing with BCAA’s can help to repair damaged muscle from working out. Adding 3 grams to a shake is all an athlete needs post-workout.

• Recommendation: Optimum BCAA (buy powder for best value)

Fish Oil:
Fish oil is a great way to get the healthy fats an athlete needs in their diet. Fish oil can help improve metabolism and maintain heart and vascular health. Fish oil should not be expensive and any brand will do the job.

• Recommendation: Any brand at your local store

Athletes do not need a lot of supplementation if they are eating a well balanced diet, but for those lacking in some areas of nutrition it can be a good way to fill in the gaps.

Center for Drug Free Sport
www.drugfreesport.com

For inexpensive and quality sports nutrition products visit www.Ironhousegym.com.

Sterling Physical Therapy only endorses supplements approved by the NCAA and recommends checking on the NCAA testing site for any supplements not mentioned in this article.