Handstands & Chin Ups

At Cascade, we use ADAPT (Athletic Development and Performance Therapy) to help people with muscular imbalance, joint issues, shortened/compensating muscles and injury rehab. It’s an awesome system that I am learning how to use more and more. One of the things I love about ADAPT is how it consistently kicks my butt!! The ADAPT classes that we have at the club are amazing! I did the Endurance class for an hour and a half on Monday and am sooo sore! It’s awesome! The classes employ the use of functional movements to challenge your mind and body. We look like a bunch of grown up kids climbing, jumping, diving, hopping and running up stairs!

 I have wonky hips which used to kill my knee, especially when doing squats and lunges. After meeting with Amanda, their physical therapist, I spent the next three months going through intense “exercise supplements” that required hours of stretching. To my delight, my knee pain dissipated, my lunges didn’t hurt and the curve in my low back was  gone!! It worked! I am now an ADAPT addict!

One of the new things at ADAPT is the Standard and Warrior testing. It’s kind of like Crossfit in that you are tested and results are posted. It’s an awesome test of functional strength. Last week, Brian Cassidy (founder of ADAPT) came and put all of us trainers through the following tests:

TEST #1: STATIC LUNGE HOLD (Runners Knee) click to open…

Lunge Hold
Walking, running, jumping, skipping, lunging, walking up stairs, walking down stairs, and basic balance should be able to be performed without pain and discomfort or the risk of injury (Runners Knee). These movements are taken for granted when we are young. Why do we become fearful of these activities as we get older? The reason is the body slowly loses the ideal functional relationship between the ankle, knee, hip, and pelvis. This test will demonstrate the ability for all of these joints to perform their intended function in a weight bearing position keeping the knee in the ideal position. If there is only one test to pass this is the one that will give you the greatest benefit in your activities and life.


TEST #2: PUSH-UPS (Carpal Tunnel) click to open…

Push-upWe begin our life crawling on our hands and knees. Why do we lose the ability to hold our body weight on our hands? The answer is we don’t have to because we can walk. The unfortunate side effect is we can lose the strength and alignment of our wrists, which is the number one contributor to the condition of Carpal Tunnel, not to mention the ability to support our own weight on our hands.


TEST #3: AIR BENCH (Lower Back Tension) click to open…


When did it become difficult in your life to just stand without pain and fatigue? At some stage as we get older we start to become tired with the simple act of standing. We lose the strength to support our own weight in a standing position and your Lower Back will often pay the price for this weakness.


TEST #4: CHIN-UPS (Rotator Cuff) click to open…

Chin up

Seen any rounded shoulders lately? The de-evolution of the human race is happening right in front of us and it begins with our slouching shoulders. This slouch is more then just unattractive, it places the Rotator Cuff in a very vulnerable position creating an improper relationship between your shoulder blade and your upper arm. The ability to do a chin-up demonstrates a proper relationship between your humerus (upper-arm) and scapula (shoulder blade) with strength.



TEST #5: REAR DELT HANG (Tennis Elbow) click to open…

Rear Delt Hold
The elbow can be a casualty of war between proper tennis form and a dysfunctional relationship between the shoulder, elbow and wrist. The tendons of the elbow become inflamed (tendonitis) when uneven pressure and torque is applied over time. This test will demonstrate the strength, integrity and endurance needed to prevent damaging torque on the tendons.

TEST #6: STATIC SUPPORTED HANDSTAND (TMJ: Temporomandibular joint disorder) click to open…


This is the most obscure and potentially beneficial test of the 7. Most of us think handstands are reserved for children and acrobats. This test is scary and fun all rolled into one. The amazing thing is how effective it is at demonstrating the proper alignment and function of the head, neck, and shoulders. This ideal alignment is necessary to prevent the development of TMJ.


TEST #7: THE ADAPT SHUTTLE (The Life Test) click to open…

All that can be described about this test is that it will challenge every aspect of physical activity; strength, muscular endurance, respiratory endurance, coordination, and balance just to name a few.
ADAPT Shuttle

It was intense! I couldn’t do the shuttle run because of my hamstring, but I am going to retest in July. I also couldn’t do a chin up or handstand (which I blame on a mental block!). But, my goal as of July 10th is to be able to complete the last three and pass!

All that to say, it is important to challenge yourself and set goals. Goals keep us motivated and moving forward. What goal can you set for  yourself to achieve this month??

Happy ADAPTing!


PS. If you would like more information on ADAPT training, shoot me an email: trainer.kim@cascadeac.com or check out the ADAPT website www.adapttraining.com.


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