PERFORM FOR 40-80 TOTAL REPS, 1-3x WEEK
This is very much a love-hate exercise (mostly hate), but it is an all-star for paddling endurance.
Similar to the Prone Hold variations, Bottle Hops require you to maintain the ‘extended’ position through your mid-back.
BUT with a not-so-subtle difference, in that there is now a dynamic component that challenges LOCAL MUSCULAR ENDURANCE of your upper back.
This is crucial, as it allows for more efficient paddling, maintaining an effective arm recovery without surrendering to the dreaded burn (when you feel like your arms are going to drop off).
Watch the above video, drop it into your day and feel the difference next time you go out.
KEY POINTS
- STABILISE (i.e. don’t extend) your lower back by squeezing your glutes and abs.
- EXTEND through your mid & upper back (peel your chest away from the floor) and don’t lift your head up (imagine you’re in a neckbrace).
- SQUEEZE your upper back to clear the bottles by as much as possible.
PROGRESSIONS
Prone Bottle Hops
Prone Bottle Hop (Alternating)
Prone Bottle Hop (Iso-Dynamic)
All of these progressions can be found in the ‘EXERCISE LIBRARY’ on the Adrenaline Athlete YouTube account.
As always, give me a shout if you have any questions at all.
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