Flexibility and Strength Part 3: Partner Resistance Exercises
Partner resistance work is very useful for developing strength throughout the entire range of motion.
It is a also gentle, muscle assisted stretch which produces rapid results and does not move the joint outside of its intended range of motion in order to be effective..
Partner resistance work combines concentric, eccentric and isometric elements, promoting strength and joint stability (and saving time!).
Another aspect to this type of work is that the resistance is highly variable throughout. This is similar to many aspects of a physical struggle and gives realistic feedback on what can or cannot be acheived.
Working with a partner who is physically similar or dis-similar can produce different and useful training experiences.

Partner resistance exercise can be performed by moving a limb or limbs in a certain direction whilst a partner resists the motion through contact (but not grip) in such a way that the limb travels slowly despite the high perceived effort by both people. The reverse exercise is performed by returning the limb to the original position.
Particular attention should be given to the prevention of excess tension in either person, but to try to use only the muscles required to meet the goal. Please be aware that these drills are useless if peformed as a competition of strength. Shown below and on the next page are some examples of partner resistance work. However, it is not an exhaustive list - a full range of exercises can be learnt from your friendly local systema instructor.
(/\ Above) The arms are lifted in an outward arc whilst the partner resists the movement. Once the arms reach a vertical position, the wrists of the person providing resistance exchange positions, so that effort is required to return the arms to the original position. The arms of both people should be kept slightly bent throughout. Breathing should take place not only as effort requires but to reduce tension in those muscles which start to become overworked and become anaerobic.
In these diagrams, the direction of the effort has been drawn as a white arrow. The direction of resistance is shown as a red arrow.

(< Left) Shows an incorrect method: no grip should be taken because of the resultant increase in tension of both people.
(< Left) The arms may also work by moving against resistance in a vertical direction. The arms may travel to the limit of reach for the shortest person, before returning to the original position. In this exercsie, the relative leverage varies a great deal, so particular attention is required to keep smooth movement throughout the full range of motion. Again, the direction of effort has been drawn as a white arrow and the direction of resistance is shown as a red arrow.
(Right >) Partner resistance exercises may also be performed with one person facing away from the other. In such cases, the arms travel through a more horizontal plane to the rear (right >) and pulled from this position to the front (far right >>). In these positions, concentration should be applied to keep the form correct and to maintain the balance. (Continued >)
Part 4 >
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