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…
- Anterior pelvic tilt (APT) is common. The hips get pushed out, the ribs protrude, and the low back tightens.
- 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.
- Exhale at the right time when lifting. This will help you depress the ribs and engage the abs.
- 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.
- 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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