Apr 072016

tnation This article by Kasey Esser over at TNATION made me realize that I suffer from Anterior Pelvic Tilt. This explains why I have struggled with lower back pain after squatting, especially since I returned to training late last year. Now that I know this I am hopeful following these recommendations will help be a better lifter and bodybuilder.

Correct Your ATP. Here’s How.


Here’s what you need to know…

  1. Anterior pelvic tilt (APT) is common. The hips get pushed out, the ribs protrude, and the low back tightens.
  2. Think, “ribs down.” Press your ribs down and brace your abs without letting your upper back round over. This is step one in eliminating APT.
  3. Exhale at the right time when lifting. This will help you depress the ribs and engage the abs.
  4. When isolating glutes, do a posterior pelvic tilt. On hip thrusts and glute bridges, tilt the hips up toward a point on the wall behind your head.
  5. Don’t let the stomach sag. Keep abs braced when you’re foam rolling and standing. Avoid sleeping on your stomach in a position that will exacerbate APT.

If your posture isn’t up to snuff, it’s like an obese person avoiding gluten to lose weight when he’s consuming 5,000 calories a day. He’s majoring in the minors. Yes, that’s how big a deal posture is.

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