Squats and Deadlifts: Achieving a Flat Back With Breathing Part 1

Описание: Having a strong understanding of one's torso and being able to manipulate and control it to maintain strong positions is a critical aspect of lifting. Understanding the theory and how we control the body teaches skills applicable to the rest of your movements. Today we will explore how we can steer control of the upper back and rib cage via our breathing and how this helps in aligning your back.
Firstly, the problem with a raised upper back is the arch which this causes in the lower back. Hyperextension in the lumbar is an issue we always want to avoid due to the stresses it places in the back. We always want to be achieving a completely flat back during our lifts. Secondly, being in an arched back position makes it impossible to brace. We simply are unable to contract our abdominals when the back is extended.
Now onto how we will create a strong and flat back. The chest to pelvis cue is an excellent method of stacking the rib cage and aligning the back. However, it can be a difficult cue to action when under load. Another way to execute the chest to pelvis cue is through our breathing. By performing a forceful exhale of air for as long and hard as we can before our brace, this causes our rib cage and chest to collapse and subsequently flattens out the torso.

Chapters:
0:00 Intro
0:40 Chest vs Pelvis
1:10 Chest Up
1:45 Chest to Pelvis
2:10 Exhale
2:53 Exhale Drill
4:40 Squat Example
6:51 Summary

For coaching or enquiries, DM @headstrongtrainingsystems on Instagram
Tiktok: headstrongtrainingsystem