Incorrect swinging (as seen in first half of clip) can cause lower back pain and injury. Swing with the hips and not the lower back. Neutral spine (including neck), grounded feet, powered hip hinge, functional breathing.
THE POSTERIOR OBLIQUE SLING...CONTROLLING ROTATIONAL FORCES
FLEXED LUMBAR SPINE OR NEUTRAL PELVIS?
Picture 1 = Anterior Pelvic Tilt
Picture 2 = Neutral Pelvis
I have my finger on my Anterior Superior Iliac Spine (ASIS/most antierior bony prominence at the front of your pelvic bone) & my thumb on my Posterior Superior Iliac Spine (PSIS/bony prominence at back of pelvis, usually where your dimple is), when these two points are level, you are in a neutral pelvic position.
I wanted to bring attention to the fact that there is a difference between causing a flexed position in the lumbar spine (lower back) and creating a neutral position at the pelvis. When your pelvis is in a neutral position, it doesn't necessarily mean that your lumbar spine is going to be in a flexed position.
I say this because I often find that people who have a history of lumbar disc bulges or herniations seem to perceive a neutral pelvic position as lumbar flexion. They also tend to be afraid of moving their pelvis out of an anterior tilt as they use it as a protective mechanism to avoid lumbar flexion.
The main issue I have with this is that although a flexed lumbar spine (particularly under load) causes disc compression, so does an excessive anterior pelvic tilt, not only does this alter the pressure at the discs but it also causes Sacroiliac Joint (SIJ) compression & encourages core instability. The majority of people who have excessive anterior pelvic tilts also have dysfunctional glutes (glute activation decompresses the SIJ). One of the roles of your glutes is to create a posterior tilt of the pelvis. If you never let your pelvis move out of anterior tilt then you are disabling your glutes (compare the above two pictures again and tell me which one can you see more glutes in) and you can probably add obliques; abdominals; TvA to that dysfunctional list too. You can tell by the creases of my top that in the first picture on the left my abs are stretched and elongated and in the picture on the right, they are contracted. Stretched abs = unprotected and compressed lower back!
Your body will find stability where it can if it is lacking and this can be in the form of SIJ compression due to dysfunction in your core musculature. Make sure you aren't forcing yourself into anterior tilt, whether under load (lifting or pushing weight) or not but working on pelvic stability instead so you know where neutral is.
Don't feed a habit...CHANGE a habit!
MYTH BUSTING!
There are two very common myths that people have been led to believe and I have them come up repeatedly in my work, I'd like to draw attention to them and ask that you please please please think before taking these myths on board.
Number 1 Myth: "I need to do situps to strengthen my core"
What I would say to this: No offence to anyone who has ever used this phrase but it is Balderdash!
Number 2 Myth: "I need to use a weightbelt to support my lower back"
What I would say to this: Please see Balderdash comment above!
Now these are extremely common and easy mistakes to make as these days there is so much access to information out there that it is hard to sieve through the crap and find the honest truth. And I hate to say it but there are a lot of trainers out there who have very basic knowledge and either haven't been exposed to or sought out the truths as yet or don't have the understanding.
There are also issues of jumping onboard the "things that are cool" train and accessorising the crap out of yourself in order to look the part. Last time I checked, all I needed to train was myself, just a body, maybe some clothes, leave the shoes at home though!
Maybe a mate of yours trains in a belt and raves on about how "secure & strong" his back feels when he's lifting. So you're like "cool dude, mind if I try?", then you're like "wow, I can lift more with this belt on and everything feels so tight". Or maybe your trainer encourages you to wear one as they think it will protect your back. If any of these scenarios ring true please please please stop and ask yourself WHY???!!!
This important little 3 letter word has somehow become lost in society. No one seems to turn around anymore and challenge what they are being told. Everyone just accepts, particularly if it is coming from someone in authority or if it is someone you should be seen to trust. Go out there and find the truth for yourself and then challenge it!
The thing with the situps is that your Rectus Abdominus (six pack muscle) is not your core! It does not protect your lower back and if anything can actually make things worse if you overuse your Abs and cause dysfunction in your system. You can also do harm if you already have core dysfunction (which is highly likely if you have or have had lower back pain) and are doing multiple situps as your back will not be protected throughout the movement.
Your deep core muscles comprise of your Diaphragm (hence why I put so much emphasis on breathing when it comes to core function); Pelvic floor; Transversus Abdominus (TvA); Multifidus & to a degree your Internal Obliques as well. Your Rectus Abdominus is a global muscle and is not designed to be a stabiliser. The above mentioned muscles have to work in synergy (when you have a functional inner unit) to control Intra Abdominal Pressure (IAP) on lifting. If any of them are out of sync and being lazy or even being overkeen and have become overactive then it blows out the whole system.
Weightbelts prevent you from being able to access your breath properly (creating dysfunction) and last time I checked you were born with a weightbelt, it's called your TvA ;-)...try using it!
If you'd like to know the secret to a stable lower back and a better functioning unit, let me tell you...FUNCTIONAL BREATHING! :-) It's that simple, well initially anyway, that is where you start...no point in trying all these fancy core exercises or thinking 100 situps a day will save your back. Start with breathing please! Once again, please check my stability exercises library for the intro to breathing, My Youtube Channel has my video on it as well and you can refer to my facebook page for an awesome interview link on breathing and pelvic floor.
For further reading on why I hate the weight belt and how it is making your back WEAKER & DYSFUNCTIONAL, yes, I said WEAKER, please look back through my blogs for my blog post on the weight belt and all will be revealed in more detail!
Please feel free to leave a comment below if you can tell me the benefits of wearing a weightbelt. Same goes for the situps. I'm very interested to know what people's views are or what they have been told.
THINK TWICE BEFORE YOU BELT UP!
More often than not I see loads of guys and girls donning the weight belt during lifting sessions, regardless of whether it is a heavy strength session or a metcon that is being carried out.
When did the weight belt trend begin and what knowledge have we gained since then?
Do you even know WHY you are wearing a belt if you are someone who puts one on habitually before each session?
I have tried to breakdown an article by Paul Chek on the subject to highlight the most important points made. I strongly advise anyone with an interest in prolonging their low back health or anyone currently using weight belts regularly to read the full article here.
Weight belts have been known to be used as far back as the early 1900's, with no clear reasoning behind the reason for their use. It may have been in line with medical trends back then to use corsets as a treatment for scoliosis and back pain?
These days there has been much research into the area of lower back stabilisation and low back pain resulting in a much more in depth understanding of the stabilising system of the spine.
Cue The Inner Unit & The Outer Unit…
The Inner Unit consists of A) Transversus Abdominis (TVA) & posterior fibres of Obliquus Internus, B) Diaphragm, C) Deep Multifidus, D) Pelvic Floor Musculature.
These muscles play a vital role in lower back stabilisation! A study carried out in 1999 concluded that in people without back pain, the TVA fired 30 milliseconds (ms) prior to shoulder movements and 110 ms prior to leg movements. During each variation of movements performed within the study there was still synergistic (muscles working together to perform a movement) recruitment of all inner unit muscles. It was noted that regardless of movement plane or pattern of the subjects, the TVA muscle appeared relatively consistent in its activation pattern. Researchers propose that the nondirectional, specific activation of the TVA relates to the dominant role played in providing spinal stiffness.
"The TVA, in concert with other inner unit muscles (Figure 1), activates to increase stiffness of spinal joints and the sacroiliac joints (6,7,15). Activation of the inner unit provides the necessary stiffness to give the arms and legs a working foundation from which to operate. Failure of the TVA to activate 30-110 ms prior to arm or leg movements respectively has been correlated with back pain and dysfunction (6, 16). The inner unit is part of a system of stabiliser mechanisms, all of which are dependent on the integrated function of all inner unit muscles." - Paul Chek
Couldn't have said it better myself!
The Outer Unit consists of many muscles such as the External Obliques, Internal Obliques, Erector Spinae, Latissimus Dorsi, Gluteus Maximus, Adductors and Hamstrings working together with the inner unit to achieve co-ordinated movement.
Here is a simplified version of the inner/outer unit systems. Using a pirate ship’s mast as a human spinal column. While the inner unit muscles are responsible for developing and maintaining segmental stiffness, the bigger muscles, shown here as guy wires, are responsible for creating movement.
The Inner and Outer Units Simplified
The outer unit muscles of the trunk demonstrated here are (A) rectus abdominis, (B) internal and external oblique, (C) erector spinae; the outer unit actually contains other muscles, which have been excluded for simplification. The inner unit, which contains all the muscles demonstrated in Figure 2. is demonstrated here as (D); the multifidus acting as segmental stabilizers for the purpose of controlling joint stiffness. To tighten the guy wires (A-C), which provide gross stabilization of the ship’s mast without synergistic tightening of the segmental stabilizers (D) would obviously result in increased potential to buckle the mast. The mast represents your spine!
"Recruitment of trunk stabilizers via EMG with and without a weight belt has been studied. These studies concluded there was increased recruitment of the erector spinae and rectus abdominis when wearing a belt. Now that you understand the workings of the inner unit, it should be evident that by recruiting the larger, gross stabilizers without proportionate recruitment of the inner unit musculature responsible for regulating joint stiffness, the result could certainly lead to spinal joint dysfunction or exacerbate an existing condition. It is also likely that prolonged use of weight belts will result in coordination problems within the inner unit muscles and among the inner and outer unit systems." - Paul Chek.
Now, all this said, if you are someone who regularly relies on a weight belt and this article opens up your eyes into entering the world of being Back Strong & Beltless. Please refer to Part 3 of the article where Paul will talk you through the safe and necessary steps to take in order to wean yourself off the belt. Your current movement patterns will be reliant on your weight belt and getting rid of the belt all of a sudden will no doubt result in injury. Wean yourself off slowly and carefully and get your internal weight belt working for you instead! Just as nature intended! :-)
All references can be found on Paul Chek's full article.
NO. 4 AND FINAL OF OUR TOP 4 AB EXERCISES: FITBALL OR TRX JACKNIFE AND/OR PIKE
Jackknife and Pike on a fitball or TRX. A great ab and core exercise for hitting the abs hard!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the fourth and final of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 4 in our Top 4 ab exercises
4. TRX or Fitball Jackknife/Pike:
This is really two in one as the pike is a good progression from the Jackknife!
Using either a fitball or a TRX for the Jackknife.
Hands on floor in a pushup position with shins and ankles on fitball (or feet into TRX straps). Push your hands away from the floor to activate your shoulders, gently push your ankles into the ball and drive your knees towards your elbows. Make sure you brace your core and don't let your pelvis sag down or raise up too much. Keep your shoulders stable so there is no movement through them.
The pike is very similar but instead of bending the knees, keep them straight, push your feet into the fitball or straps and reach your butt towards the ceiling, whilst still pushing your hands away from the ground. Keep your neck neutral, I could probably have tucked my chin in a little bit more in this video.
Only lift your hips as high as is comfortable. Mine go pretty high but start by getting used to the movement first and making sure you’re moving through your hips and not your lower back.
These are both quite advanced moves so please only attempt if you have relatively good stability and strength.
Otherwise, give it a go! :-)
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
NO. 3 OF OUR TOP 4 AB EXERCISES: STIR THE POT OR A FITBALL PLANK REGRESSION
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the third of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 3 in our top 4 ab exercises
3. STIR THE POT:
This is a killer exercise for your abs and core!
Find a fitball, assume the plank position with a wide stance at the feet to begin with as this will be more manageable at first. Elbows on the ball but aim them to be just underneath the shoulders and about shoulder width apart.
SQUEEZE your gluts, PUSH your elbows into the ball to lift your body away from it. Make sure your butt isn't sticking in the air or lagging towards the ground (think good plank position).
If this is challenging enough then just start with a plank hold and work your way up to achieving 60seconds. Once this is manageable only then attempt the STIR THE POT.
Now you are ready to begin...whilst maintaining as close to zero movement through your torso as possible, gently make small circles with your elbows. Aim for around 6-8reps one way and then repeat the other way. You can then build on the reps as you get stronger or go for time instead.
This is a great exercise for training your abdominal region to stabilise your pelvis and lower back. If you find your pelvis is rotating with this exercise and you are struggling to control it then maybe go back to the pallof press for a while as it may be a sign that your obliques are not in good working order.
Give it a go and let me know what you think.
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
NO. 2 OF OUR TOP 4 AB EXERCISES: FITBALL ROLLOUT OR TRX ROLLOUT
Fitball and TRX rollout exercise. A great way to functionally train your abs and improve core stability!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the second of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 2 in our top 4 ab exercises
2. ROLLOUTS:
A great way to train your abdominals and work on core stability.
Using either a fitball or a TRX, kneel down, if using a fitball then place your hands on the ball about a foot or two in front of you. If using a TRX then grip the TRX about hip level. Slowly reach out (either rolling the ball out or letting the TRX push forward) whilst locking out your hips (you should feel your gluts & abs engage) so your knees; hips; shoulders are in a straight line.
Only go as far as you can without feeling any discomfort in your back, if you do, then back off a bit. Don't think you have to rollout all the way, start small and progress. You should be feeling it in your abdominal region.
Roll out and then back again for 1 rep, see how you go with the reps to determine where to start...don't push it at first though, only do what is comfortable and build on that. I'd suggest holding a good breath on the way out and breathing out as you come back to the start position.
Give it a go! :-)
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS
A great exercise for oblique function!
As promised from our previous post, here is the first of four of our top abdominal exercises that won't harm your lower back.
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the first of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
1. PALLOF PRESS:
This is a killer exercise for the OBLIQUES!
Kneel down side on to either a light powerband or a cable (I would start with 10kg and go from there, this is harder than it looks!). You only need a small amount of tension if using the Powerband. Keep your hips locked out and hold the cable/powerband level with the bottom of your sternum. As you breathe out, extend the arms and lockout the elbows. The band/cable will want to pull you across to the attachment, the aim is to not let it, make sure you don't hold your breath or flex the hips, if you do then back off the band a bit or lower the weight.
Once this is manageable then try hold the arms out for a count of 5 seconds whilst still breathing.
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
WHAT'S IN A SIT-UP?
A very clever and informative video clip showing the muscles used in sit-ups.
PLEASE NOTE I WOULD NOT RECOMMEND DOING THE FULL SIT-UP VERSION!
So your personal trainer gets you to do sit-ups to "strengthen" your abs and get that six-pack. And you think it's gonna happen...
Think again!
The majority of the population are walking around with dysfunctional abdominal muscles which means that they either have a sequencing problem with the muscles that function to create flexion at the spine and hips or that they have an imbalance in strength/function of these muscles. Or both, which is often the case.
This only leads to one outcome - increased pressure on the lumbar discs
Yip, not a six-pack, not strong abs but more than likely a disc herniation somewhere down the track. It could take weeks/months/years to develop.
I refuse to let any of my clients do sit-ups and refuse to do them myself for the above reasons. There are multiple exercises out there that are heaps more effective than the sit-up in improving abdominal function/strength and they are 100x safer!
The curl up is an acceptable exercise if only your shoulders leave the ground and you exhale as you crunch, think about drawing your lower ribs towards your pelvis. Don't pull on the back of your neck but just support it loosely with your hands.
Even more ideally, I have my favourite Top 4 abdominal exercises I like to use in order to safely and effectively develop a functional central stability system.
if you want to LEARN some great functional ab exercises and HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!