Best Clamshell Exercise:Muscles(2020) Developed, How To Do, Benefits
For an industry that take itself as seriously as fitness does,it suffers no shortage of exercises with offbeat names. So today we are going to introduce the Clamshell Exercise.
Modelled after other classics like the fire hydrant, the Clamshell is so named for its resemblance to —wait for it— a clam opening and closing its shell. Here, there are much deeper meanings, but one who tried to pry open a Clamshell can tell you, it’s not an easy task.
How to do the Clamshell Exercise with perfect form
Lie on your right side with your feet and hips stacked, your knees must be bent in the angle of 90 degrees, and your head resting on your right arm.
Draw your knees in toward your body untill your feet are in line with your butt. Place your left hand on your left hip so that it doesn’t tilt backward. This is your starting position.
Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position. Continue this up to 20 reps and then change the side.
Make it harder: Loop a resistance band around both thighs, just above your knees.
Muscles developed due to Clamshell Exercise
The muscles which are more worked due to Clamshell Exercise are gluteus medius. This is the abductor that forms the outside edge of your butt and side of your hip.
The importance of your medial glutes can’t be overstated, with responsibilities that include, hip stabilization, balance and power. Strong medial glutes guide you through every step, stabilizing you, propelling you and protecting your knees and lower back from unnecessary strain by taking on much of the workload involved in lower body movement.
That includes any side to side action that you might take in an agility work-out.
Gluteus maximus, is also targetted, which is a prime mover in hip extension. This is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift.
Benefits of Clamshell Exercise
When performing moves like a squat or deadlift, in which the aim is to develop glute strength.
Hence, here is also necessary to activate muscles which are going to work. Do a couple set of Clamshell prior to your squats or deadlift in order to activate your glutes.
This makes sure that, they are prime movers and engaged.
Clamshell strengthen your medial glutes, brings more power and stability in your hips.
This can also translate to a decreased risk of injury throughout the entire lower body, greater stabilization in agility workouts and more strength and power in your squat.
The another benefit of Clamshell Exercise is, it effects on your muscle shape and development.
If you add resistance to the clamshell, 10- plus reps can leave your glutes burning. If you try to maximise this by going for burnout or doing multiple sets, you will set the stage for defining that muscle group.
So one who wants to tighten up their posterior can do this.
The beauty of this move lies in its reward-to-risk-ratio.
In our pursuit of strength and muscular development, we know that many exercises are accompanied by the potential for injury.
https://myphysiosays.com/clamshell-exercise-how-to-benefits-variations/ For stability of hips and from protection from injury of lower back and knees, strong glutes are important. Clamshell helps us to develop these muscles with nominal risk of injury.