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Weightlifting is becoming more and more popular. And you do not even have to be a powerlifter to be up close with strength training. Women Taking a Boot Camp Course If you train CrossFit and work out in regular gyms, kettlebells, dumbbells, etc. attract more attention than usual. Even celebrities like Kate Upton and Brie Larson are more familiar with weightlifting training (BTW, here what really happens when women exercise heavy weights.)
But when it comes to lifting heavy stuff, safety super is important. And there's one crucial mistake that trainers often see when weightlifting newbies that make them crawl than you might think, here's what you need to know.
What is the problem?
Have you ever had problems? Did somebody squat or deadlift and see how he pushed his hips forward at the end of the movement? Sometimes it is time for them to actually sit back and relax. Yes, that's not a good idea.
Clenching the gluteal muscles at the tip of a stocky squat Many individuals tend to squeeze their buttock muscles at the top of the occupied squat. If you are squatting, you will notice that the upper part of the movement is relatively unloaded for the buttocks. While they are heavily used in the lower two-thirds of the range of motion, you do not need to use the gluteal muscles in the upper third to lock out the lift. Why why why would it be an advantage if it is not necessary? Zus Compressing the glutes with each repetition can result in a kind of potentiating effect after activation, improving glutinization. Finally, the activation of embers generally reaches its highest peak in blocking when the fibers are in their shortest position, so this could have some advantages. Practice On the other hand, this practice can be dangerous if it disturbs the mechanics. A simple push is one thing, but moving into an excessive posterior pelvic tilt (which produces lumbar flexion) or hips too far forward (which causes the spine to move into hyperextension) results in unnecessary injury. In the video above, you'll notice that my buttocks pressure is too big and eventually causes back pain or injury. You get a lot of glute activation at the end of the hip extension with exercises like hip thrust, back extensions, reverse hypers and punctures. #Squat #strengthandconditioning #eatliftthrive store.soheefit.com
At the end This is a very common form of compensation for a deadlift or a squat, "says Nicole Ramos, DPT Physiotherapy Physician and Certified Personal Trainer, but why is it so bad?" What actually happens is the hyperextension of the lumbar spine. "That's the part of you Spine that makes up your lower back Hyperextending means pushing it out of the normal range of motion by forcing it to curve into a backward "c" shape – usually you think of a hyperextension of the lumbar vertebra when would you keep your butt out (à la IG "Beuteknall"), but it can also happen that you press the cheeks so tightly and press the hips so far forward that you s I almost sit back at the top of an exercise.
"Normally you try to move your hips forward to complete the lift," explains Ramos. Most people are taught to get up completely and squeeze their buttocks muscles at the end of a squat or deadlift. But sometimes you lean back. In other words, they can not squeeze their asses without stretching their backs . "Overstretching of the lumbar spine causes significant shear on the lumbar spine and the sacroiliac joints (which connect the spine to the pelvis)," adds Ramos. In other words, it * puts a lot of pressure on your lower back to bend in a way that it should not be – and this is an area that is pretty prone to injury at first. (Related: Is it all right to have low back pain after a workout?)
Experts agree that it's not great to do this on a deadlift, but it's * especially * dangerous to do so to do in a barbell squat. "Too aggressive hip thrust on the top of the squat squat may (but not always) cause the pole to" fly out "of the upper back so easily," explains Greg Pignataro, CSCS, at Grindset Fitness. "When gravity pulls down half an inch, it also increases the spine with pressure, which can lead to injury." Ouch. Although it is certainly not guaranteed that you will hurt yourself if you lift this way, why would you risk it?
How To Keep The Right Posture When Lifting
How do you know if you're & # 39; You're making that mistake in the first place, and what can you do about it? The following recommend fitness professionals.
Request for help. If you train with trainers in a gym, ask one of them to check your technique – or, better still, plan a personal workout to make sure your form is really solid. "It's always nice to have a second pair of eyes when doing heavy exercises," says Ramos. If it is not possible to recruit a trainer, you can still check yourself. "When you work independently, it's best to film yourself to analyze your performance and correct suboptimal movement patterns."
Learn how your buttocks muscles should align . "Often, motion compensation, such as overstretching of the lumbar spine, is an engine control problem," says Ramos. In other words, your body is not yet used to moving in this way. For a solid (and safe) buttock closure, Ramos' practice exercise is a hip burst on a bench. Use a lighter resistance (or no resistance at all) and focus on achieving a posterior pelvic tilting motion when you move the pelvis into the hip extension (the top of the repetition), she recommends. This means that your hips are almost underpinned as if you're putting your tailbone between your legs. "I also like controlling rear pelvic tilts inside a plank," she says. "It is virtually impossible to overstretch your lumbar spine in a posterior slope of the pelvis." And that's the key. If you are in the posterior pelvic tipping, your lower back is flat and not curved, so you can not overstretch your lower back. If you can consistently maintain a posterior pelvic tilt in these exercises, return to your squat or deadlift and see if you can incorporate this new strategy by thinking about the back pelvic tilt, a gluteal blockage, and a neutral Reach the spine. (Related: Your buttocks muscles are not weak, they just do not shoot)
Practice how you squeeze your butt. Yes, really. If the posterior pelvic tilting strategy does not work for you, try this. "Instead of pushing the hips forward and stowing the coccyx, you should practice exercising your glutes through an isometric contraction," says Timothy Lyman, a certified personal trainer and instructor at Fleet Feet Pittsburgh. "Consider squeezing or compressing the buttocks without moving your hips forward." By isometric contraction of the glutes at the tip of a squat position or deadlift, you actively aim at your buttock muscles, engaging your core at the waist and spine a secure, neutral position. "
Learn how to support your core. Keeping your core steady and firm during lifting can not push your hips forward. So it's done:
- At the beginning of each repetition, take a deep diaphragmatic breath and fill up your stomach.
- Then, while holding your breath, pull your navel toward your spine and tighten the abdominal muscles
- Do not breathe before you finish the repetition.
- Before you start the next repetition, take another diaphragmatic breath.
collapse forward and overstress your lower back, "says Pignataro (here are some more tips on how to support your core during exercise.)
Keep it light. Up Once you've sorted your lifts, there's one rule you have to live by: "Be sure to reduce the weight you use and work on the shape first," says Gabrielle Fundaro, Ph.D., a nutritionist for Renaissance periodization.