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My friend Michael was nice enough to write a guest post for me this week! Michael is a competitive weightlifter who has been performing the olympic lifts for a little over 2.5 years. He recently obtained his Honors Bachelors of Science in Kinesiology and plans to go on to complete a degree in Physiotherapy....
What's wrong with this picture?Yes, this model has an incredibly impressive physique, but I'm referring specifically to her posture. Her ribs, in particular, are the first thing I notice.Rib flaring is an extremely common postural fault. I mainly see this in women, but there are many men who are guilty...
A few weeks ago, I wrote a post on breathing properly for your lifts. This week, my friend Nate Henry, a competitive powerlifter, wrote a wonderful follow-up article. His strongest lifts include a 523.5 pound squat in competition, and a 535 pound squat in the gym, weighing 206 pounds. His best meet...
For every exercise, there's an equal and opposite, behind-the-neck variation. Behind-the-neck lat pull-downs, pull-ups, push presses, strict presses, are just a few examples of exercises I've seen people try to do behind their necks. Perhaps they're trying to hit the same muscle groups in a new way,...
The squat, lunge, bench press and overhead press are all great exercises--they are compound movements that will help improve strength, power, and stability. Unfortunately, I see many people performing this movement on a machine that limits the benefits of these movements: the Smith machine.
Don't try this at home...or anywhere else, for that matter.
You've probably seen this machine at your gym before. The Smith machine is where great exercises go to die.
The reason why I am so adamantly against the usage of the Smith machine is simple: the machine creates stability for you by forcing you to move through a fixed range of motion. Part of the glory of a squat or bench press is that our bodies must find stability on their own. When you take a barbell out of the rack, you may feel a little bit shaky at first. Your shoulder stabilizers are working hard to prevent the barbell from yanking your arms behind you during the bench press. The same phenomenon occurs on the squat. If you can't properly stabilize your hips, you will either fall backwards or forwards, or your knees will cave inwards as you stand.
Squatting on the Smith machine is basically like telling your core to go take a nap while you do your set. You will notice that you will be able to squat significantly more weight on a Smith machine, because you don't need to stabilize your midline! As a result, your legs can concentrate solely on moving the load on your back. While this may sound like a positive, I can assure you it is not. If you want to improve your body's reflexive strength and prevent unnecessary injuries like rolled ankles, then stick to free weights.
When you're walking down the street, you are not moving on a fixed plane. Your hip adductors work to prevent excessive hip abduction, and vice versa. Your torso must rotate slightly to navigate your center of mass. These actions are innate and help create efficient movement. Similar reactions happen in the squat: your abductors prevent the ugly valgus knee position, your erector spinae instinctively push against the barbell to prevent your torso upright, and your glutes are suppose to help you extend the hips as you stand. Many of these muscles will go to sleep when you squat on the Smith machine, because they aren't necessary.
Don't cheat yourself. Wake up your stabilizer muscles and train with purpose.
Here's a quick little test you can do on your couch to test your squat. Focus on maintaining an upright torso when you stand up from a seated position or when you squat. It's important to reinforce good movement patterns at home so that you can move well in the gym. Pay attention to the way you move and you will be surprised of what you find.
“Trust that the body is a self righting organism. Our job is to guide the process.”
Having a big butt is certainly preferable for models twerking in rap videos, but it's also extremely important in athletic performance. Weather you're a soccer player, a running back or just simply working out to maintain a healthy lifestyle, you need to make sure you're giving your butt the attention it deserves.
I know what you're thinking: "But Arianna! I can squat 250 pounds. My glutes are really strong!" In a perfect world, you would achieve glute activation in the back squat, but many of the back squats I see people execute in the gym make use of the anterior quadriceps muscle and recruit minimal activation from their posterior chain. The truth is, if you are a predominantly sedentary person (meaning you sit for 4+ hours a day at home or at work), you probably don't know how to correctly activate your glutes because you're not using them for the majority of the day. Fear not--you are part of the American majority who sits at a desk job all day. It's no wonder that we don't know how to activate the right muscle groups considering we don't use them as often as we should.
Underactive or weak glutes can cause a ton of problems, including lower back pain, knee pain, IT band syndrome, and a whole slew of other maladies. Your quadriceps may be strong enough to squat 250 lbs, but guess what? If you learned how to activate your glutes properly, you would easily squat over 300 lbs.
The gluteus maximus (one of three muscles that make up what we collectively call the "glutes") is the biggest muscle in your body. Now, if we learn how to properly employ the strength of this tremendous group of muscles, we are going to see some real magic happen. Whether we're doing a deadlift, a squat, a box jump or a clean and jerk, we need to learn to properly harness the power from our glutes in order to move the most amount of weight and avoid injury.
In order to utilize the strength of the ever-powerful gluteal muscles, we must focus on activating them. Some great exercises can be found in my previous article about warm-ups, but I'll list a few more that I really like here:
Once you learn to properly engage your posterior chain, you will see tremendous gains in strength while simultaneously protecting your body from injury. If you have humongous quadriceps and a small butt, that should be a red flag to you that your glutes needs some more attention. Channel your inner Nicki Minaj and start building a bigger booty!
Conventional gyms are fully stocked with machines from wall-to-wall, racks of dumbbells and bars with an array of plates to load them. What many globo gyms lack, however, are the more non-traditional items. Toys like tires, sleds, and sandbags provide a whole new stimulus for your brain and your muscles alike.
Let's take a sandbag and a barbell of equal weights, for example. A barbell is a solid, stable object; a sandbag, on the other hand, is much more unstable. Sand may move around within the bag, forcing you to constantly move with it. Try doing a front squat with a barbell and then a front squat with a sandbag.
Image courtesy of Men's Health
You will immediately notice a huge difference.
Sandbags, chains, ropes, kegs, pipes or balls filled with water, stones, sledgehammers, tires, and a partner (willing, of course) are all great tools to add to your training bag. These objects will really take your training to the next level, because they require significantly more core stabilization than fixed objects.
These tools allow you to challenge yourself in a new way, and they're all very cheap (or free) to use! You can be resourceful and throw some objects together that you would have otherwise allowed to collect dust in your basement.
Our posture is the foundation of every movement we make. Whether we're sitting, going for a jog, or doing a deadlift, proper spinal positioning is crucial to both preventing injury and the efficiency of your movement. The fact of the matter is that the movements you're resorting to at your computer desk are going to translate to your movements in the gym.
So what is considered "good posture?" Dr. Kelly Starrett, author of Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance breaks it down into three easy steps:
Squeeze your butt
Align your ribcage with your pelvis
Tighten your core (about 20% tension for low-impact activities like sitting, 100% for a max deadlift)
Neutralize your head position and roll your shoulders back into a good position
Ideally, these 4 cues will lead you to a safe position regardless of the task. As I mentioned a few weeks ago in my post about core strength, a nice, strong core is essential to proper posture. Our core prevents our lower backs from arching and stabilizes our hips and shoulders. In these images, Dr. Starrett illustrates these concepts. As a point of reference, he places one hand under his breastbone (sternum) and another hand on his pubic bone. If your posture is aligned properly, your hands will be parallel to one another.
Image A illustrates a properly braced spine. In Image B, Starrett rounds his shoulders, and in Image C, his lower back is excessively arched.
Here, Kelly demonstrates all of the positions you can sit in comfortably with a braced spine.
So next time you're sitting at your desk at work, take a moment to focus on your posture. Are your shoulders rounding forward? Are you arching your lower back too much? If you are, simply stand up, follow the bracing sequence, and sit back down.
Sources:
Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.
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