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Why do hockey goalies should bench press?

Training (6)

In my apply as a health coach, I often needn’t sit down and persuade an athlete that bench urgent is correct exercise for goalies. As a rule of thumb, I’ve to persuade them that they needn’t do the bench press and curl their biceps every day. Often, it is once I’m speaking with different health coaches that I’ve to embrace the virtues of bench press coaching for goalies or any hockey participant for that matter.

Okay, I can see the goalies over there studying this text and considering, “now that is my form of coach!” and the health trainers on the market studying it considering, “that coach is an fool!” I do not need to debate both level in the present day, however I need to level out that there are various variations of the bench press, a few of that are very helpful for hockey goalies.


Variation # 1 – The Barbell Bench Press


That is what you instantly considered when studying the title of this text. That is most likely why you clicked on it to learn it. This variation locations the athlete flat on their again on a bench, ft flat on the ground and urgent a bar from the chest to a mendacity elbow place. Does this have a spot in hockey goalie energy coaching? If this athlete shall be examined within the bench press at coaching camp, then sure! If that is not a part of the pre-season testing, then in my coaching for goalies the rotation may be very restricted. As a result of there’s minimal stabilization required by the trunk and hips, I imagine the energy developed with this train just isn’t transferable to the utmost on the ice. Bear in mind, we’re solely attempting to develop energy that we will use on the ice. You do not attempt to spend hours within the gymnasium constructing huge foolish muscular tissues that may solely weigh you down in the case of enjoying hockey.

Variation # 2 – Dumbbell press on a stability ball

Now we’re speaking! Forgive me if I get somewhat technical right here, however the very first thing you want to bear in mind is the precept that muscular tissues do not work as people, they work in chains. So once I consider a barbell bench press on the steadiness ball, I do not simply assume when it comes to pecs, triceps, and anterior deltoid. I consider the fascial connections that Thomas Myers describes so effectively in his guide Anatomy trains. The chain of muscle and connective tissue that connects the pectoralis main (chest muscle) to the rectus femoris (six bundles of muscular tissues) and adductors (groins). Wonderful, is not there a connection between your groin and your chest muscular tissues! In goalie phrases, think about the connection if you make a type of spectacular glove stops whereas coming down in a cut up place – groin stretch, abs stretch, chest stretch. and shoulders, however no harm!

The very first thing to do if you wish to do this train is to be sure you have a top quality shatter resistant stability ball. Do not use the one to procure on the low cost retailer for fifteen {dollars}! This bullet may burst and severe harm would end result.


Now that you’ve your high-quality stability ball, you will begin with a load that’s about 10-20 lbs lighter than you sometimes use for the dumbbell press. Ensure that the ball is resting on a non-slip floor resembling a rubber flooring. Once more, if the ball slips below you, you’ll injure your self. Sit on the steadiness ball holding a dumbbell in every hand, resting them in your thighs. Slowly step your ft ahead whereas mendacity on the ball. Maintain shifting your ft ahead till the ball is resting at shoulder degree and the again of your head flippantly touches the ball. Now raise your hips to make a straight line out of your knees, by your hips, to your shoulders. Keep this place all through the ensemble.

Bear in mind once I talked about the chain of muscular tissues that you simply use when performing the bench press? Effectively, performing the identical train on a stability ball prompts one other chain of muscular tissues and one that’s important after we discuss coaching for goalkeepers. By maintaining your hips raised as you carry out a bench press on the ball, you activate the “shallow again line and posterior purposeful line”. In different phrases now, as an alternative of coaching the pecs, anterior deltoid, triceps, abs, and groin muscular tissues, you’re additionally coaching your hamstrings, the glutes that are enormous pushing muscular tissues. , again expanders that assist hold your chest in place for an extended sport with out slouching. in a drained posture and even your latissimus. It is getting somewhat extra return in your funding in effort and time, proper?

Wish to benefit from the bench press somewhat extra? OK, do this – A cocked dumbbell press down on a stability ball. As soon as once more, you’ll need to make use of a barely lighter weight than that used for the 2 handed model. This variation will carry up the belly obliques to a larger extent and you’ll actually really feel the gluteus (glute muscle) on the identical facet because the dumbbell working laborious to take care of your stability. When doing this train, make sure to hold your hips straight and degree, do not let your hip dip to at least one facet. If you happen to can not carry out the train with excellent method, lighten the burden till you may. Bear in mind that you’re as robust as your weakest muscle within the hyperlink.

In order that’s my level as to why hockey goalies ought to put strain on the bench. Ought to they simply do the bench press? No. I am truly an enormous fan of the variations of the push up and the standing cable press, however generally the bench press is taken into account a bodybuilder’s train, when it actually has its place in goalie coaching.



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