12/30/2023 0 Comments Arch back picture![]() Telling someone to arch their back or stick their chest out isn't always a bad thing, you just have to use discernment as to when to use it.When we have crazy stiff lats and a weak anterior core from performing everything in extension, it's no wonder why so many of us look like utter poo poo when we go overhead. And knowing how to cue neutral spine is of even greater importance when you're working with someone with extension-based back pain, or even an athlete who lives and breathes in an extended posture.Īnd it's no wonder why you see so many ugly internet videos of people performing high rep snatches, with the top of each one looking something like this: It may surprise some of you to see what you may have initially thought of as good form, to actually be broken. Instead of performing our lifts with a hyperextended spine, we want a neutral spine. A neutral spine is a happy spine. ![]() The pictures on the left show broken, ugly positioning while the pictures on the right display stable and sound positioning. Hello to literally cranking on the passive restraints of your back (not a good thing). Goodbye to stronger lifts.īelow is a bevy of comparisons I've put together, showcasing what is commonly seen as good form (sticking your chest out, or overarching your back), alongside a picture of what your back should look like. Hello to crazy stiff lats and a weak anterior core. Hello to an even greater anterior pelvic tilt. What shows up on your doorstep when you do it for too long? Hellooo to low back pathology, to spondy and her cousins. Overextension in the lumbar region can be just as evil as flexion. Guess what? Excessive extension is bad, just as excessive flexion is bad. If extending (arching) your back is good, then the more the better, right? This thought process lead to us ensuring that everyone "arched their back," or "pulled their chest through" as much as humanly possible anytime they set up to perform a deadlift, row, squat, you name it. So, what did we do as an industry? We took the stance that if lumbar flexion is bad, then we should keep people as far away from that as possible. Stuart McGill and his research showing that repeated lumbar flexion, especially under load, is the exact mechanism for disc herniation. We know that lifting with a round back (flexion), at least in the lumbar region, is exceedingly dangerous, large thanks due to Dr. Not pretty, right? And something that should make you want to throw your face into an axe. If you've ever set foot in the weight room, I bet you've heard at least one of the above verbal cues spat out hundreds of times by a coach or trainer in the middle of teaching someone to lift weights.Īnd for good reason, considering that this is what I usually see when I watch the average gym-goer set up to perform a deadlift or row: ![]() "Put your shoulder blades in your back pocket." "Pull your chest through.""Stick your chest out."
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