By LAURA CRUMP ANDERSON
Strengthening Benefits of the Clamshell
Have you ever struggled with keeping your leg on or sitting the trot? If so, this exercise is for you. The Clamshell is a fantastic exercise for equestrians because we tend to be very strong in our inner thighs, but quite weak in our gluteus medius, which is one of the primary movers of our hips. When you are unable to slide your leg back with proper timing, you might struggle with lead changes, and more. In most riders I work with, this muscle is incredibly underdeveloped.
Building a Balanced Body
A balanced body is important because it enables us to actually be more effective in the tack, and prevent injury. Only training the muscles that are strengthened during riding is actually less effective than working the underdeveloped muscles; well rounded strength is really important, and to achieve that, you have to pay attention to all muscles, not just the ones you use to ride. Like in all sports, you need to be an athlete first, and a specialist second. Working the muscle groups that tend to be neglected has a strong impact on performance, because you have more ability to apply your aids in the saddle when you are able to control the antagonist muscle (muscle opposite the primary mover). Being counterintuitive is truly impactful.
Benefits for Low Back Pain
As an added bonus, the Clamshell exercise also provides high quality relief for low back pain. This exercise is often prescribed by physical therapists with clients who are exhibiting low back pain and sciatica. This is because you must stabilize your core to do this exercise correctly, while you also engage muscles in your low back.
Performing a Clamshell:
- Lie on your side
- Support your head with your arm in a way that feels good in your neck
- Bend your knees so the your heels are aligned with your glutes
- Engage through your core, think about pulling your belly button into your spine (this is your start position)
- On an inhale, keeping your belly button pulled into your spine, elevate your top knee up toward the ceiling (it is important to do this without leaning back, your hips should stay one stacked on top of the other)
- Return to the start position
- Repeat until you achieve momentary muscle failure, or for two minutes, whichever comes first
- You want to do this to a point of deep fatigue, where you can no longer do the exercise anymore without your form falling apart
Question: How can I modify the Clamshell to make it a little bit more accessible, or if I struggle with leaning back during the exercise?
Answer: There’s an easy solution! Stabilize your upper body and core by placing your hand on the ground in front of you. Most likely, if your hand comes off the ground it’s because you are bringing your knee to high up
Laura Crump Anderson is a lifelong equestrian and a personal trainer. Find out more about her programs on https://www.hiddenheightsfitness.com/.
