Do you suffer from lower back pain after or during your leg days? .
If so, chances are you’re suffering from overactive/under active musculature due to poor joint mechanics and improper form.
A good indicator of improper form is the overhead squat. You don’t need any resistance for this, just raise your hands if you’re sure. 🏋🏾♂️
During the overhead squat: Does your lower back arch? Does your torso lean forward excessively? Do your knees move inward as if you were trying to hit the stanky leg? .
If so you are experiencing postural distortions, these distortions come from improper length tension relationships between muscles, otherwise known as a faulty kinetic chain. .
A good way to combat and correct these distortions are to hire a professional to asses and design a functionally sound regiment to help you reach an efficient Human Movement System. Or you can scale back on your resistance and focus on strengthening some of the common under active muscles (Glutes, hamstring complex, intrinsic core stabilizers, erector spinae) before going heavy. .
Motor control is the study of posture and movements used by the nervous system. Through time and repetition with proper form you will develop neuromuscular efficiency, which is the ability of the nervous system and musculature system to communicate properly and produce optimal movement patterns and recruit from the proper muscle synergies. .
One of the exercises I see most commonly butchered is the Deadlift. I often times see people folding over and completely using their lower back to power through Straight leg deadlifts especially, it makes me cringe. .
A good way to enforce proper form is to employ a good warm up before your workout, also knowledge of proper form.
These are a few of my favorite warm up exercises followed by the standard deadlift/Romanian deadlift with proper form. Always make sure to maintain a neutral head, neck, and spine. Remember, pace is key. Avoid arching and always lift from the legs .
Shout out to @dj_bigc for the camera work 🏾
#fitnessmotivation #deadlifts #fitness #trx #nasmcertified - 2 hours ago