Tonight I would like to talk about what I think are some of the fundamentals of lifting and posture. This isnt the bee all and end all list and I could talk for hours on the technical aspect of each of these but its Sunday and I dont wont to bore you. These few points should be the basis of how you develop your posture and lifting technique. 1. Learn how to hip hinge, this simple action of bending at the hips is the single most important action when you perform any large compound movement. 90% of the issues I see with the people I coach is they cant bend at the hips, instead they hinge at their lower back thus using all the wrong muscle groups. So if you are getting sore in the hammies and lower back and not your glutes when you squat, deadlift or if you cant keep your back flat. Ditch the weight and learn how to bend at the hips. Not as easy as it sounds. 2. Breathing, a breath isnt necessarily a breath. You have to learn to breath deep into your diaphragm and not just into your chest. The more air you have the more tension you can keep in your abdominal and chest cavity, the more ridged you are thus the more weight you can handle. 3. Get tight, this means your shoulders, quads, glutes, hamstrings, hips, abs, lower back and most importantly learn how to set your scapula. Once again, more tension means better posture and more weight. Mobility plays a big factor in the set up, you need mobile shoulders, mobile hips and enough mobility in your spine to stand up straight. Whilst there are rules for everything we do and training is no different, the rules should be viewed as a guide. A guide to help and shape you. Everyone is different and their bodies perform differently mechanically. It is our job as a coach or a trainer to recognize how to modify and develop our clients to get the best out of them. Not just to try to make a one size fits all trainer.
Posted on: Sun, 17 Aug 2014 10:01:23 +0000
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