The bridge exercise or variations thereof are common place in the rehab and personal training worlds. Physical therapists, personal trainers, etc. provide the bridging exercise for 3 sets x 10 reps until they are blue in the face. No doubt about it, the bridge can create glute and core strength.
The problem arises when the bridge is not progressed effectively. Having an athlete or client perform 3 sets x 10 reps of body-weight bridges will not get them better in the long run. Yes, initially they may see gains and improvement in strength, pain, and function, but without progressive overload, progress will plateau.
Progressions needs to be made in order for clients to continue to make progress and improve their function and performance on the court or field of play.
The bridging movement should be felt in the glutes and hamstrings. If it is felt in the low back, the athlete or client may not maintaining a neutral spine and/or may have decreased tissue extensibility in their hip flexors limiting passive and active hip extension.
Here is what a basic bridge looks like:
Bridges can be regressed to:
Band Assisted Bridging
Or progressed to:
Single Leg Bridges
Band Resisted Bridges or Hip Thrusts
Supine Barbell Bridge
If you don’t have a barbell, use a kettlebell, dumbbell, or weight plate to make the movement harder.
Also, performing barbell hip thrusters, single or double leg, are also another option as it increases the range of motion in order to perform the movement.
Single and Double Leg Hip Thruster
Weight can also be added to the hip thruster movement to make the movement more challenging.
Barbell Hip Thrusts
The main point with all of these movements is that good technique is performed. A neutral spine should be maintained throughout the movement and movement should be coming from a hip flexed position to a hip extended position.
Also, terminal hip extension should be achieved. If it cannot be, assess why and if so, refer out to a licensed medical practitioner or decrease the difficulty of the movement so the athlete or client can achieve terminal hip extension.
These bridging variations are great for clients with knee pain who may have difficulty loading their legs pain-free. By creating a more hip dominant movement with the movements above, this can still allow for a pain-free training effect.
If you are giving your athletes or clients countless reps of bridges, then progress the bridge to make it more challenging and to make your athletes and clients better!
There are aspects of the physical therapy and strength and conditioning worlds that are awesome. There are countless individuals out there working really hard to help people move and feel better. The passion that people have for the aforementioned fields as well as similar fields is amazing!
Far too often, physical therapists, personal trainers, and strength and conditioning coaches are prescribing their athletes or clients with the generic 3 sets x 10 reps for exercises. Now, don’t get me wrong, if someone has been progressing from 2 sets x 8 reps, to 2 sets x 10 reps, 3 sets x 8 reps, and up to 3 sets x 10 reps, then great!
Progressive overload is a wonderful thing! It helps to get people stronger and make progress in their rehab or training programs. The problem arises when it is always...3 sets x 10 reps! Not only is this boring, but it doesn’t allow the athlete or client to progress and make consistent gains if they are using the same weight and reps.
Individualize Your Programming!
Depending on the goals of the athlete, client, and/or rehab/fitness professional, reps and sets schemes can vary.
Whether someone’s goal is to be a powerlifter and are performing lifts in the 1-3 rep ranges, an athlete looking to gain strength using the 5-8 rep ranges, or someone training for a bodybuilding competition using 10-15 reps, the number of reps and sets needs to be taken into account to allow the person to get back to where they want to be.
In my opinion, no one should be deadlifting or squatting to absolute failure. If they are getting to the point where there is technical failure, then the lift should stop to avoid injury and reinforcement of poor movement patterns.
When performing deadlifts or squats, remaining under 6 total reps per set is safe as it allows for great technique since the lifter is only performing 6 total reps. The lifter isn’t attempting to grind out one last rep of 10-12 and their form is suspect.
For movements such as:
Single Leg Deadlifts
The system load is lower and an increased number of reps can be performed. Performing for sets of 6-12 reps is not unheard of.
Remember, going to technical failure is a much safer bet than going to absolute failure. As form starts to become less optimal, the risk for injury goes up.
Another way to adjust someone’s program is by assessing the total number of reps and tonnage being performed. For example,
2 sets x 10 reps @ 100 lbs = 20 total reps with a tonnage of 2000
3 sets x 8 reps @ 90 lbs = 24 total reps with a tonnage of 2160
4 sets x 5 reps @ 120 lbs = 20 total reps with a tonnage of 2400
In the aforementioned example, someone may lift more weight, but actually do less total work in regards to tonnage and total reps. In the 2nd example, the person is performing 4 more total reps with 10 fewer pounds, but with 160 more pounds of total tonnage.
In the 3rd example, more sets, but fewer reps than the first 2 examples. Also, more weight, and more total tonnage as compared to the 1st two scenarios. Depending on the person’s goals, reps, sets, weight, time under tension, rest periods can all be adjusted to affect progressive overload.
If you are consistently programming 3 sets x 10 reps for your clients or athletes, provide them with more value and adjust their reps and sets schemes to make greater improvements.
The Side Plank is a legitimate exercise to help improve core strength in the frontal plane. When done correctly, it is a great movement. More often than not, form is sub-par and can place the athlete or client at an increased risk for injury and/or decrease the effectiveness of the exercise.
Common mistakes that are seen with the side plank are:
Lateral Flexion of the Spine
Hips too Low
Poor Shoulder Position
If someone performs a side plank with these technique flaws, their back and/or shoulder will not become instantly injured. Over time, these technical flaws will have a tendency to creep up and eventually cause issues at the low back, shoulder, or some other adjacent joint.
Let’s dive into those mistakes and how to fix them!
Lateral Spine Flexion
Setting up in a poor position can cause the athlete to perform the exercise poorly. This is true with the side plank. Far too often, athletes will prop straight up into a side plank from the floor.
Even though the end position of the side plank may be great, the fact that the athlete went through lateral lumbar flexion to get there isn’t the best idea. I am not saying that spinal movement is bad. Spinal movement is good. Repetitively flexing the spine over time and/or under load is not good.
Instead of laterally flexing through the spine, try hinging through the hips!
By hinging through the hips and maintaining a neutral spine, this provides more benefit and less risk while doing the exercise. Plus, it forces the athlete to have to maintain a neutral spine during movement (going from the floor to the finished position).
Hips Too Low
Another area that can be an issue is when someone is maintaining a side plank position and their hips are too low or are below the mid-line of the body.
As stated before, this can place increased stress on the lumbar spine and adjacent structures. One purpose of core strengthening exercises is to make the core stronger. By allowing the hips to drop lower than they should be, this is decreasing the effectiveness of the exercise.
So, to determine if you are too low or not, you can videotape your side planks using an Iphone. You can also use a mirror at the gym to make sure that you are in alignment with the rest of your body.
You can also place a dumbbell under your down-side hip.
By doing this, if you drop too low, you will feel the dumbbell pushing into your hip telling you that you are out of position.
Poor Shoulder Position
Last, the one area that most people don’t think of when it comes to side planks is the shoulder. The shoulder is a key component to the position and control of the side plank. Often times, athletes will get out of position and allow their shoulder to “dump forward” or go into anterior humeral translation.
By doing this, it is similar when someone is doing a 1-arm row or dumbbell benching and allowing their elbows to go too far back.
This position in either the 1-arm row or side plank can cause irritation of the labrum, biceps tendon, rotator cuff, etc. Since it is loaded via body weight in a side plank, it can accelerate those issues.
Even if someone doesn’t have pain in this position, it can create faulty movement patterns and teach the athlete an improper way to stabilize at the shoulder.
To help clean that up, we want to make sure the shoulder and elbow are in alignment vertically with one being on top of the other. As well as the elbow and shoulder being in alignment with the rest of the body at the finished position of the side plank.
One way to help an athlete maintain the proper position is to instruct them to keep their shoulder “down and back” as also instructed during rowing variations. It does not have to be an aggressive “down and back”, but a small movement of the scapulae to get into a better position.
Another way to help an athlete is by using their other hand and placing it on the front of the shoulder to ensure that there shoulder remains in a good position. If their shoulder is out of position, they will feel it via their hand.
If you or your clients are having trouble performing side planks with proper technique, try implementing some of these cues to clean up their technique.
The squat is a great movement for improving strength, power, etc. Often times, athletes experience pain in the ankles, knees, hips, low back, and/or shoulders. There are a multitude of reasons why someone may experience pain ranging from sub-par technique to bony or soft tissue limitations.
If you are squatting and have tried foam rolling your quads or worked on improving your hip mobility, then there may be a few other options you haven’t tried to decrease strain at adjacent joints so that you can squat effectively and pain-free.
*Remember, if these tips don't help and you are still having pain, make sure to seek out a licensed medical provider.
Here are 3 Quick Tips for Pain-Free Squatting
1. Widen Your Stance
Not everyone is created equal. Not everyone is made to squat shoulder width apart. Due to bony, capsular, and soft tissue limitations or differences between right and left legs as well as between people, squatting shoulder width apart may not be feasible for all people.
If squatting shoulder width apart causes pain, doesn't allow for adequate depth, or feels awkward, try moving your feet out 1 inch per side. Try again. If that doesn’t feel good, try going another inch. Then another. Try squatting after each change and see if there is an improvement.
2. Toe Out!
As mentioned before, not everyone is made to squat shoulder width apart. With that being said, not everyone is made to squat with their toes straight ahead. There is a myth that you must squat with your feet pointing straight ahead. As mentioned before, due to soft tissue, capsular, or bony changes, squatting with the feet straight ahead may not be an option.
Try squatting straight ahead. If that doesn’t work, slightly turn your feet out.
You can toe out slightly more if that feels better. As mentioned before with width, there comes a point where there is diminishing returns and toeing out too much can actually decrease your ability to move as much weight as possible and can place you at an increased risk for injury.
Let’s not sway the pendulum too far in one direction and squat with the toes completely pointing out to the sides of your body. Find the right position for you.
If your squat feels better and you can squat more effectively with your toes slightly turned out, then try incorporating that into your training.
3. Two Feet, Two Different Positions
Lastly, not everyone is made to squat with their feet in the same exact positions right versus left. Some athletes have differences in their hip structure right versus left that need to be appreciated. Some clients or athletes may have more or less hip internal rotation on one side versus another and squatting with a leg slightly externally rotated more may feel the best for them.
So, if you are squatting and something hurts or doesn’t feel right, trying turning your feet out, widening your stance, performing your squat slightly different side to side, or a combination of these!
Rest is an often prescribed mode of recovery. It is imperative after a long season, training session, or competition. It allows the body to heal and recover to be able to perform at the highest level. If an adequate amount and high quality of rest is not achieved, then athletic performance can suffer and potential injury can arise.
The problem arises when rest is prescribed for an injury. Now, I am not saying that rest is never indicated. There are times where a sport or activity needs to cease due to continued stress placed upon the body. Times where the level of stress exceeds the athlete’s capacity and their body cannot adequately recover.
If someone’s capacity cannot handle a certain level of stress, then rest may be indicated. But, if rest is the only modality that is prescribed, then we are missing the boat. When an athlete is injured, they are injured. They are NOT dead. Depending on the injury, there are usually other areas of the body that can be trained or other movement patterns at an “injured” area that can be trained pain-free.
Lower Body Injuries
For injuries or operations to the lower body, train the opposite leg. If someone is injured on their right leg, perform strength training on their non-involved leg. Movements such as:
Single Leg Deadlifts
For injuries that elicit pain in certain movement patterns, train pain-free patterns.
If someone has pain with squatting patterns, try hip hinging patterns such as:
Landmine Single Leg Deadlifts
Trap Bar Deadlifts
If someone has pain with hip hinging movements, try squatting patterns such as:
Goblet Squats to a Box
Upper Body Injuries
For injuries to the upper body, train the opposite arm!
1-Arm Cable Row
1-Arm Dumbbell Bench
½ Kneeling OH KB Press
½ kneeling Landmine Press
For pain with vertical/horizontal pressing movements, train horizontal/vertical pulling movements such as:
1-Arm Cable Row
1-Arm Face Pulls
Remember, if you are injured, you are not dead. You can still get a training effect by training the opposite limb and/or non-painful movement patterns.
Injuries happen! There are a multitude of mechanisms and predisposing factors that can contribute to one suffering from an injury. One factor that plays into injuries is living in the sagittal plane.
Life doesn’t just happen in one plane of motion. Life happens in all planes of motion. Whether it be the sagittal, frontal, or transverse planes, daily life and sports live in these planes of motion. Some sports place more emphasis on one plane more than others, but training your body to absorb and adapt to stress in all planes of motion will make your body more resilient to injury.
Photo credit: http://andersonvillept.com/blog/february-2012-body-wellness-planes-motion
If your training consists primarily of sagittal plane movements, 2 things can happen.
First, you continue to train in the sagittal plane and in turn, it becomes harder to perform movements in the frontal or transverse planes since your body is not accustomed to it.
Second, since you are not spending time in the other 2 planes of motion, it can be more challenging for your body to control itself and in turn, the body can be more susceptible to injury.
Injuries rarely happen in the sagittal plane of motion. They typically happen in either the frontal or transverse planes. For example, an ACL tear. ACL injuries can happen for a multitude of reasons, but lack of control of the pelvis, hip, knee, and ankle in the frontal and transverse planes of motion place increased stress at the knee
So now that we know many injuries happen in these two “other” planes of motion, why don’t we train our body to learn and adapt to stress in these planes to become more resilient.
Sagittal Plane movements consist of:
Overhead Shoulder Press
With that being said, what are some movements that we can train in the frontal and transverse planes?
1-arm Cable Row
The 1-arm Cable Row involves a horizontal pulling movement for the upper body, but it also is forcing the athlete to have to stabilize in the transverse plane due to the cable attempting to rotate the body. This can be said for any 1-arm variation. Other variations include:
1-Arm Dumbbell Bench Press
1-Arm Landmine Press
½/Tall Kneeling Chops/Lifts
1-Arm Stability Ball Rollouts
Multi-Direction Stability Ball Rollouts
Split Stance Anti-Rotation Extension Press
Split Stance Anti-Rotation Press
Landmine Single Leg Deadlift
Anti-Rotation Single Leg Deadlift
Anti-Rotation Forward Step Up
One thing to remember with some of these movements is that the body may be moving in the sagittal plane, but various joints need to stabilize and control movement that may be causing instability in the frontal and transverse planes.
Start implementing training for your upper body, core, and lower body outside of the sagittal plane to improve performance in the sagittal plane, decrease your risk for injury, and improve your body’s resiliency.
The Pistol Squat, aka Single Leg Squat, is performed by athletes and people looking to stay fit, decrease their risk for injury, and enhance their fitness.
Photo credit: https://breakingmuscle.com/learn/everything-you-need-to-know-to-do-a-perfect-pistol
It is an impressive feat to be able to perform one if not multiple ones with bodyweight or some other type of implement such as kettlebells, dumbbells, etc.
There are a couple areas of concern with the pistol squat.
1. Repetitive Loaded Lumbar Flexion
Repetitive Loaded Lumbar Flexion is the rounding of the lumbar spine at the bottom position of the pistol squat. There is nothing inherently wrong with lumbar flexion. Lumbar flexion is a normal movement pattern that should be able to be performed.
The concern that arises is when it is either:
As Stuart McGill, a spine biomechanist from Canada, has found through his extensive research is that repetitive loaded or unloaded lumbar flexion over time has contributed to spinal pathology ie. disc herniations, disc bulges, etc.
Now, if you do a pistol squat one time, loaded or unloaded, your back will not explode. But performing a movement repetitively loaded/unloaded in this position over time is not ideal.
2. Athletic Position?
Is the pistol squat helping athletes become more athletic?
Photo credit: https://breakingmuscle.com/learn/everything-you-need-to-know-to-do-a-perfect-pistol
When, in athletics or life, are you ever in a position like the bottom position of the pistol squat?
Don’t get me wrong, the pistol squat is a great movement for bringing the body through full ranges of motion at the spine, hip, and ankle as well as improving strength in those areas.
But, for the 2 reasons mentioned above as well as others, there must be a better option out there.
Bring in the Skater Squat!
I first heard of the skater squat from Ben Bruno. Ever since seeing this variation, I’ve used it with my athletes and clients.
The skater squat puts the athlete in a more athletic position, allows for good technique throughout the body, and if need be, can be loaded safely and effectively.
Now, just like the pistol squat, there are regressions and progressions to make the movement easier or more challenging depending on the needs of the athlete or client.
If someone’s technique is subpar and/or the movement is too difficult, then a regression of that movement is in order.
Decrease the Distance Traveled
If someone can’t perform the entire movement from standing to the floor and back up, then decrease the distance they need to travel.
-Maintain good technique (no knee valgus, hip drop/trunk sway)
-Decrease the distance traveled enough where the athlete can still find the movement challenging, but technique is still on point.
-Once it becomes too easy, increase the amount of distance they need to travel.
TRX Assisted Skater Squat
-Use the TRX to assist in the movement.
-Don’t use the TRX so much that the TRX and your upper body are performing the majority of the work.
TRX Limited ROM(Range of Motion) Skater Squat
Eccentric Only Skater Squat
Concentric Only Skater Squat
Well, what if skater squats are too easy?
Enter the Progressions!
Increase The Distance Traveled
Increased ROM Skater Squat
Counterbalance Skater Squat
Goblet Skater Squat
Racked Kettlebell Skater Squat
With all of these variations, regressions, and progressions, make sure to maintain good technique by maintaining:
-No Knee Valgus
There you have it! If you are doing pistols and they hurt your back or knees or you just want to train to be more athletic, give skater squats a try!
Throughout the rehab and personal training realms, you can find clients and patients performing exercises. Great! It is good to see people moving. But the problem arises when these clients and patients aren't progressed and challenged with these movements.
The concept of:
is what needs to be addressed!
In rehab and personal training, etc., some clients and patients are not being LOADED to the point at which positive adaptations can be made. We could even say that negative adaptations are being made.
In order to get stronger, faster, more powerful, variables need to be adjusted in the terms of:
-Increased time under tension
-Decreased rest breaks
Movements need to be made more challenging in order to make positive adaptations. If this principle isn’t adhered to and progressive overload doesn’t occur, we can make the case that negative adaptations may occur. Not negative to the extent that injury could occur in the clinic or weight room, but for the long term in regards to maximizing strength, power, and injury resiliency.
Here are a 3 examples of this.
1. Using Resistance Bands as Load
Before the “Hate E-mail” starts flying in, I use resistance bands in my office. As a physical therapist, there is a time and a place for the use of “physical therapy resistance bands” that you see in many physical therapy clinics or gyms.
They provide a form of progressive overload and the difficulty of them can be increased through increasing the stretch OR by increasing the difficulty of the band. They can be a great rehab/personal training tool.
But the problem arises when that is all people are doing!
When someone has an injury or is progressing back from an injury, these types of bands can be great in helping someone move and feel better. But eventually they need to start doing multi-joint movements with heavier loads.
This doesn’t mean that they need to have aspirations to be a powerlifter or a Crossfit athlete, but life happens and people need to be resilient to the demands that life throws at them.
People are meant to squat, hinge, push, pull, and carry. Start using these movements or variations thereof.
Examples of the Squat include:
Examples of a Hip Hinge include:
Trap Bar Deadlift
Single Leg Deadlifts
Examples of a Push include:
Bench Elevated Push-Up
Dumbbell Floor Press
Examples of a Pull include:
Pronated Inverted Rows
1- Arm Cable Row
Examples of a Carry include:
You get the idea. You don’t need to work in a state of the art facility either. Dumbbells can work just fine for the majority of these movements.
2. Not Loading Enough
Both the rehab and personal training/wellness fields are guilty of this. Ok, say you took one of the movements from above and are having someone do it. Eventually, you should make the movement more challenging.
The body is a great and wonderful organism. It is going to adapt, positively or negatively, and it needs to continue to be challenged in order to make positive adaptations.
If movements are looking too easy, then make the movement harder. It doesn’t have to be exponentially harder, but add 5-15 lbs to the movement.
If the implement (bar, weight, etc.) is moving rather quickly, increase the weight. If someone voices to you, “this is too easy”, then increase the weight. Our clients and patients pay us their hard earned money to help facilitate positive changes in their lives. Make it worth their while.
So, please stop using pink dumbbells. Unless your pink dumbbells are 50lbs! Yes, if someone is coming off a surgery, injury, etc. and are using them as a stepping stone to recover from their injury, they are fine to use. But progress to heavier weights when it’s necessary.
3. Gender Specific Weights
This is one that is still a problem in our fields. Men are fine to lift as much weight as humanly possible, but women need to stick to the lighter weights.
Men and women can perform similar movements. There should be no “Gender Specific Weights” or “Gender Specific Exercises.”
Women have just a right as men do to squat, hip hinge, push, pull, and carry. As mentioned above, don’t be afraid to load the movements and make it challenging. There are many strong women out there who can deadlift, squat, etc. Just because you are a certain gender, shouldn’t designate you to a certain range of weights or exercises.
With all of this being said, form and technique are of the utmost importance. If someone can’t maintain good technique, then either lower the weight or regress the movement.
Start using more implements than just resistance bands, load your clients, and men and women can both lift heavy weights!
Injuries happen! If someone tells you they can prevent injuries, they aren’t telling the whole truth. They may be stating that they have ways to help reduce the incidence of injuries. There are many aspects of life that we cannot control and injuries are one of them.
They happen and will always happen, but if we can reduce the prevalence of them from happening and find risk factors that may predispose someone to an increased risk for an injury, we are on the right track!
Many injuries occur during the eccentric phase or during the deceleration phases of movements/exercises. If the body can’t control these movements via muscular control, soft tissue and bony/ligamentous structures are recruited to compensate and pick up the slack.
If you are constantly doing movements that are fast paced and you are not controlling the eccentric portion of the movement, you are putting yourself at an increased risk for injury. By performing fast-paced movements all the time is just focusing on working on the “gas pedal” (concentric movements) when you need to work the “brakes” (eccentric movements) as well.
Either macro- or micro-traumatic injuries can occur due to poor eccentric control. So what can we do to improve our body’s resiliency? Start by incorporating eccentric work into your training!
Slow Eccentric Pull-Ups
Slow Eccentric Push-Ups
Slow Eccentric Dumbbell Bench Press
Bilateral Plantar Flexion to Single Leg Eccentrics
Slow Eccentric Goblet Squats
Slow Eccentric Single Leg Deadlifts
Slow Eccentric Reverse Lunges
Slow Eccentric Offset Reverse Lunges
Learning to control your body is paramount for improving athletic performance as well as decreasing someone's risk for injury! Try adding more controlled eccentric work into your routine today!
Do you have a dreaded case of the “Butt Wink”? No matter what you do, you can’t stop going into lumbar flexion at the bottom of the squat.
Well, first off, “butt wink” is not the end of the world. For those who don’t know what “butt wink” is, it’s when a squat is being performed and the sacrum (tailbone) “tucks” under the body and there is movement from an extended or neutral lumbar spine to a flexed lumbar spine.
Now, as said before, it is not the end of the world. The problem arises when this movement is loaded, performed for high repetition, and/or done repeatedly over time. This repetitive flexion at the lumbar spine can create issues long term at the hips and lumbar spine.
Reasons why someone may “Butt Wink” can range from:
-Joint Capsule Restrictions
-Soft Tissue Restrictions
-Bony Hip Joint Anatomy
-Impaired Core Stability
Check out my guest post on Dr. John Rusin’s website, “Stop Squatting Through That Painful Hip Pinch” for more detail about those reasons.
For the brevity of this post, here is one quick tip to improve your technique and to potentially avoid any type of spinal movement from happening.
Literally, where you start can dictate where you are going to finish. What is meant by that is that where you begin a lift technique-wise can often dictate how the lift is going to be finished or performed.
For example, with the squat, if we start with a heavy arch, rib flare, and overly extended,
1 of 3 things is typically going to happen.
Now, there is nothing wrong with a decreased depth on squat. Some individuals cannot squat to depth due to their hip anatomy, joint/soft tissue restrictions, etc.
In the case of “Butt Wink”, if you are already starting in a heavy arched/lumbar extension position as shown in the picture above, eventually your hip joints are going to run out of space. When there is no mobility left to be used, somewhere else in the body will have to pick up the slack.
Typically, the lumbar spine will compensate and flex to allow for increased movement into the bottom of the squat. This is not advantageous due to the reasons mentioned in the beginning of this post.
So, if you are someone who typically flexes at the bottom of the squat, try setting up in a more neutral spine position.
When you unrack the weight and step back to prepare to squat down, before you do, perform a slight posterior pelvic tilt.
As you can see in the video, the person squatting performs a posterior pelvic tilt where they “tuck their tailbone” and go from a slightly extended lumbar spine posture to a more neutral lumbar spine posture.
What this pelvic tilt does is to allow the participant’s hips to have a little bit more mobility as they descend into the bottom of the squat.
If they are starting out in an anterior pelvic tilt/extended lumbar spine, etc.
photo credit: bretcontreras.com
as shown on the picture on left, eventually the hip will no longer have space to accommodate the femoral head. When someone “butt winks”, their body is artificially creating more space for that femoral head to move within the acetabulum. This is done at a cost to the lumbar spine when flexed under load, for high repetitions, and/or for prolonged periods of time.
So instead of continuing to bang your head against the wall and “butt wink” at the bottom of a squat, try setting up in a more neutral spine position!
Here I will be writing and posting about topics ranging from physical therapy, injury prevention/reduction, and strength and conditioning.