Sure, you have heard that T-Tapp is all about Linear Alignment but what does that really mean and how will it help us develop and build long lean muscles?
To me, linear alignment is all about building a strong base starting at my feet and going up my body. This was a key concept I learned from Lannette - many of us try to align our shoulders and straighten our posture and work down the bottom to our feet. Now's let's try it starting at our feet and work up!
Toes forward, hip width apart.
Bend your knees until you can't see your toes
Don't let your feet roll so far to the outside edge of your foot that your foot comes off the ground. This causes you to lose your linear alignment and puts undue stress on the ankle.
Now your lower body is in linear alignment - ankle to knee, knee to hip bone!!! OOOOOhhh we are making progress.
Here comes upper body:
Spine elongated. Ribcage lifted. Shoulders stacked directly over those hip bones.
So, now we have rib to hip, rib to shoulder. Almost there.
Flip palms at the side of the body and do a few shoulder rolls. Now lock those lats down into position. Shoulders rolled down and back.
Now we need to add. Shoulders in line with the ears (yep, you heard me right! Never thought of that linear alignment before?)
Now push KLT (doing just the basics here but advanced tappers can add NBT/BBJ).
Also, we need to think about wrist to elbow, elbow to shoulder but this will depend on our arm position.
If you aren't losing in your lower body - it is crucial to check your shoulder alignment especially your shoulder to hip. It is natural to feel that you are straight up and down but generally a mirror will help you to see if you are leaning forward or backwards.
You may want to stop and re-set your stance in between each move to make sure you haven't lost your linear alignment. Then you want to make sure you keep and maintain that linear alignment throughout each rep of each move. As your body starts to fatigue, it is easy to lose alignment.
How to build those long lean muscles? By utilizing linear alignment and putting your body in balance - it positions the body and the muscles into the best position to MAXIMIZE the utilization of isometric contractions and your own body's resistance to activate and engage each and every muscle insertion so that it can stretch and create those long, lean muscles that we love with T-Tapp.
The principles of linear alignment apply whether you are doing a standing or floor workout. Try adding this to your next workout and let me know if you feel a difference!
T-Tapp Trainer, Ohio
Karate Chopping Tapper