A key teaching cue to help protect the lower back
Absolute #3 A key teaching cue to help protect the lower back he strength training community tends to jump on new trends, thus changing the way athletes are trained as well as how a particular Tcoach is perceived in terms of identity and reputation. In the ’70s, static stretching and energy system training were often emphasized in athletic training, and these were soon followed by plyometrics, overspeed and form running work, stability training and functional training. One extremely popular Former professional basketball player Sasha Hupmann shows a young athlete how to “lock in the lower back” at a clinic at Amherst High School, in Amherst, Wisconsin.
And this key idea is the inspiration of off the floor, such as during a deadlift trend of recent years, “core” training, or a power clean. It is also the type of has crossed over from fitness and reha- Absolute #3: Spread the Chest. posture to use when stretching the hambilitation to the sports community. strings. At BFS, we refer to an anterior Core training refers to working Controlling the Core pelvic tilt as “locking in” the lower back. the muscles of the trunk, especially One of the most misunderstood A posterior pelvic the abdominals and tilt occurs when lower back. Isolation the pelvis is rotated movements are backward.
Some of the often used, such muscles that cause a as crunches and posterior pelvic tilt are back extensions, or the glutes, hamstrings compound moveand also the lower ments such as portion of the abdomwork performed on inal muscle called the rocker boards. The rectus abdominus, proponents of core which extends from training contend the bottom of the ribs that movements to the top of the pelvic often begin from bone. A slight postethe trunk, and rior pelvic tilt is used that power from when lifting weights the legs and arms overhead and when must be transferred Simply using the cue “Spread the Chest!” can make instant, dramatic imstretching muscles through the core.
provements in lifting posture. such as the psoas, As such, these core muscles work not only as force producconcepts in athletic training is that of the which helps lift the legs. The important concept to consider ers but also as force transducers. This pelvic tilt. There are several movements here is that it’s not that one type of pelvic notion has led to an excessive amount the pelvis is capable of, including the One of the most serious errors in the weightroom occurs when the lower back is rounded (posterior pelvic tilt) when a barbell is lifted off the floor or when squatting. of attention paid to training these muscles.
Numerous books, videos and seminars on core training are available, and the topic is included in many personal training certification programs. Whether or not this type of specialized training is worth the investment in time that many coaches give it, there is no question that these muscles are important for maximal performance. However, equally important as strength training for the core muscles is proper posture of the trunk. twisting and lateral shifting that occurs during walking and running. But the two types of pelvic tilt that a coach should be especially concerned about in the weightroom are anterior and posterior. An anterior pelvic tilt involves rotating the pelvis forward.
Some of the muscles that cause an anterior pelvic tilt are the erector spinae, which are two large cable-like muscles that run along both sides of the spine, and hip flexor muscles such as the psoas. A slight anterior pelvic tilt should be used when lifting weights tilt is better than another, but that one type of pelvic tilt is better suited for a specific purpose. For example, during a clean and jerk, an anterior pelvic tilt should be used when the barbell is pulled from the floor; but when the barbell is on the shoulders prior to the jerk, more of a posterior pelvic tilt should be used.
This combination of pelvic tilts provides the highest levels of stabilization for the spine – and this transition from one pelvic tilt to another is called the lumbar pelvic rhythm.
BFS PROGRAM One of the most serious errors in the weightroom occurs when the lower back is rounded (posterior pelvic tilt) when a barbell is lifted off the floor or when squatting. When the back is rounded, the erector spinae muscles are relaxed, and as such the discs of the lower back and their ligaments are exposed to high levels of dangerous forces. Using the verbal cue “Spread the chest” gives athletes a visual image of the posture they should be using.
Posture Makes Perfect Many years ago BFS founder/ CEO Dr. Greg Shepard came up with the idea of using the posture cue “Spread the chest.” During a seminar he was trying to get several young men to arch their lower backs. Says Dr. Shepard, “I blurted out, ‘Spread the chest!’ and to my amazement, their backs immediately went from poor to great.” A small percentage of individuals will still have problems and just can’t get a kinesthetic feel for the correct position, so Dr. Shepard came up with two coaching ideas to help these athletes. First, a coach can try telling an athlete to put their hands on their knees with some pressure, as if they were a baseball umpire.
Often simply doing this simple action will give the athlete a kinesthetic feel, or body awareness, to be able to achieve this position. Next, it’s often helpful to work on the concept of spreading the chest from a sitting position. “Sitting in the chair just makes it a whole lot easier,” says Shepard. “Our clinicians might have to make some slight adjustments by pulling back slightly on an athlete’s shoulders or being more forceful in giving the command to spread the chest.”
Placing the hands on the knees is a great way to help teach young athletes how to lock in the lower back.
The BFS Six Absolutes apply even in stretching.
Another factor that can have an effect on achieving good posture is paying attention to the position of the head. Tilting the head forward and down is used in some activities, such as forward somersaults; and throwing the head backward is done in back flips – obviously, divers and gymnasts will use the head position to achieve ideal movements. However, when lifting, you should not tilt the head downward. According to the late Dr. Mel Siff, a sport scientist with an extensive background in biomechanics, flexion of the neck causes a “reflex relaxation” of the erector muscles.
In contrast, extending the head will help contract the erector muscles – however, not to the extent that it creates neck strain. As such, playing attention to head posture goes right along with Spread the Chest, Lock in the Lower Back, and another absolute that will be discussed in greater detail in a future article in this series, Absolute #6, Eyes on Target. Beyond the weightroom, the cue “Spread the chest” can be used with just about any athletic activity, such as when sprinting or running or preparing to hit a baseball. Can you imagine trying to hit a baseball when your back is rounded? It’s just not an athletic posture. Want to be a master at teaching core training?
Start by simply telling your athletes to “Spread the chest!”
For maximum performance and safety, special attention must be paid to lower back posture. Shown performing a clean and jerk is Team BFS weightlifter Aubree Andersen.
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From BFS Magazine — September/October 2010. Part of the BFS Magazine Archive (1980–2014).
