Here is a new article I just got published on MuscleMag.com titled Bulletproof Your Back. This is a very good read so make sure you click on the link and read the article.
If you’ve been personal training for a long time like me, and you’re big on glute training like me, then chances are you’ve heard from dozens of clients that their backs have never felt better. When training new clients, you’ll notice that most want to shift their weight forward and initiate by bending at the knees. Beginners just don’t know how to use their posterior chains effectively during hip extension. This isn’t just the case with newbies. When I give my glute workshops, I have to teach most of the attendees to sit back properly, and the attendees are full of personal trainers, strength coaches, and physios. It’s surprising how much room for improvement most people have in this area.
Teaching people how to sit back properly in all standing hip extension exercises such as squats, deadlifts, good mornings, and kettlbell swings enforces efficient lifting mechanics that distribute the loads through the posterior chain musculature and keep stress off of the spine. Extending the hips this way prevents the spine from flexing or extending under heavy load so the spine receives mostly compressive forces which are easily tolerated. In the case of the American deadlift, you’ll be using around 1/3 of your 1RM and deliberately rotating the pelvis to use more hamtring at the bottom and more glute up top. This is in my opinion the best way to prepare the body to resist flexion spinal forces in hips flexed positions as well as extension spinal forces in hips extended positions.
Here are several exercises you can do to help teach proper lifting mechanics.
45 Degree Hyper
Hope you like the videos! -BC