The Navy SEAL Physical Fitness Guide - Human Performance

138 Calisthenics

" Incorporate a total body flexibility program into Special Warfare training and

include stretches for the hip flexors, abdominals, and hamstrings.

" Focus on proper technique as presented below.

Proper technique is important when

performing all calisthenics.

If the muscles are not strong enough to perform an exercise properly, other muscles

will come into play. The result: the wrong muscles get developed and can lead to injury.

For example, exercises that are too difficult for the lower abdominals will rely on the hip

flexors. Hip flexors which are relatively stronger than the abdominals, result in the stomach

protruding. This may lead to injury and low-back pain. Proper technique is essential.

The following suggestions should decrease mechanical stress on the low back

during hip flexor exercises:

" Keeping one foot on the deck minimizes the stress placed on the lower back

and spine. Many exercises that require both legs to be off the deck simulta-

neously can be modified so that one foot is constantly on the deck supporting

the low back (Figure 8-1 and Figure 8-2).

" Placing a fist under the lower part of the buttocks helps to keep the spine in a

neutral position.

" Lifting the head and slightly rolling the shoulders helps maintain the position

of the spine.

" Performing hip flexor exercises prior to abdominal exercises.

Figure 8-1. Modified

Flutterkick: Keeping

One Foot on the Deck

Protects the Lower

Back

Figure 8-2. Modified

“Knee Bender”:

Keeping One Foot on

the Deck Protects the

Lower Back