In my observe as a health coach I don’t usually want to take a seat down and persuade an athlete that bench urgent is acceptable coaching for goalies. Usually, I must persuade them that they don’t must bench press and biceps curl every day. Often, it’s when I’m talking with different health coaches that I must espouse the virtues of bench press coaching for goalies or any hockey participant for that matter.
Okay, I can see the goalies on the market studying this text and considering, “now that is my type of coach!” and health coaches on the market studying it considering, “this coach is an fool!” I don’t wish to debate both level at the moment, however I do wish to level out that there are lots of bench press variations, some being very helpful for hockey goalies.
Variation #1 – The Barbell Bench Press
That is what you instantly considered once you learn the title of this text. It’s in all probability why you clicked by way of to learn it. This variation locations the athlete flat on their again on a bench with their toes flat on the ground and urgent a barbell from their chest to an prolonged elbow place. Does this have anywhere within the hockey goalie’s energy coaching? If this athlete will likely be examined within the bench press at coaching camp, then sure it does! If this isn’t part of pre-season testing then in my coaching for goalies it will get very restricted rotation. As a result of there may be minimal stabilization required by way of the core and hips I feel the energy developed with this train just isn’t maximally transferrable onto the ice. Bear in mind we’re solely attempting to construct energy that we will use on the ice. You aren’t attempting to spend hours within the gymnasium constructing large dumb muscle mass that may solely weigh you down in terms of truly taking part in hockey.
Variation #2 – Dumbbell Press on a Stability Ball
Now we’re speaking! Pardon me if I get a bit of technical right here, however the very first thing you want to remember is the precept that muscle mass don’t work as people, they work in chains. So once I consider a dumbbell bench press on the soundness ball I’m not simply considering by way of the pecs, triceps and anterior deltoid. I’m considering of the fascial connections that Thomas Myers describes so properly in his guide Anatomy Trains. The chain of muscle and connective tissue which hyperlinks the Pectoralis Main (chest muscle) to the Rectus Femoris (six pack muscle mass) and into the Adductors (groins). Wonderful is not it there’s a connection between your groins and your chest muscle mass! By way of goaltending, image the hyperlink once you make a kind of spectacular glove saves whereas taking place right into a break up place – stretch on groin, stretch on abs, stretch on chest and shoulder, however no harm!
The very first thing to do if you wish to do that train is to ensure you have a burst resistant top quality stability ball. Don’t use one that you simply picked up on the low cost retailer for fifteen bucks! That ball may burst and critical harm will outcome.
Now that you’ve got your top quality stability ball you’ll start with a load roughly 10-20lbs lighter than you usually use for dumbbell press. Be certain the ball is sitting on a non-slip floor akin to a rubber flooring. Once more, if the ball slides out from underneath you, you’ll harm your self. Sit on the soundness ball holding one dumbbell in every hand, resting them in your thighs. Slowly stroll your toes ahead as you lay again onto the ball. Proceed strolling your toes ahead till the ball is resting at shoulder stage and the again of your head is calmly touching the ball. Now elevate your hips so that you make a straight line out of your knees, by way of your hips, to your shoulders. Maintain this place all through your complete set.
Bear in mind once I talked in regards to the chain of muscle mass you employ once you carry out the bench press? Nicely, performing the identical train on a stability ball prompts one other chain of muscle mass and one that’s important after we are speaking about coaching for goalies. By retaining your hips up as you carry out bench press on the ball you might be activating the “superficial again line and the posterior practical line”. In different phrases now, as a substitute of coaching the pecs, anterior deltoid, triceps, abdominals and groin muscle mass, you might be additionally coaching your hamstrings, glutes that are enormous pushing muscle mass, again extensors which enable you preserve your chest up throughout a protracted sport with out slouching in to a fatigued posture and even your latissimus dorsi. That’s getting a bit of extra return in your funding of effort and time, is not it?
Need to get a bit of bit extra out of the bench press? Okay, do that – One Armed Dumbbell Press on a Stability Ball. As soon as once more you have to to make use of a barely lighter weight than you used for the 2 handed model. This variation will deliver within the belly obliques to a larger extent and your will actually really feel the glute (butt muscle) on the identical facet because the dumbbell working arduous to maintain your secure. When doing this train, ensure you preserve your hips up and stage, don’t enable your hip on one facet to dip. In the event you can not execute the train with good method, then lighten the burden till you possibly can. Bear in mind, you might be solely as robust as your weakest muscle within the hyperlink.
So there you could have it my argument for why hockey goalies ought to bench press. Ought to they solely bench press? No. I’m truly an enormous fan of push up variations and standing cable press, however typically the bench press will get discounted as a bodybuilder train, when it truly does have a spot in coaching for goalies.