141001 Wednesday 1000 & 1800

Athletes,

We are going to talk about anterior and posterior pelvic tilting. We all have a degree of tilt of our pelvis but we are going to look at the more fringe of people that over tilt. Probably the most common and noticeable is the anterior pelvic tilt.

This is an example:
Pelvic-Tilt-300x225

With the anterior tilting of the pelvis we run into issues when doing functional movements. Each disc in the spine is actually a joint. There is a degree of extension and flexion that comes with these bones and discs. What happens when you have ‘lordosis’ or a lordotic curve is that you start in a flexed lumbar position. So when we want to squat, front squat, or overhead squat the spine is then double compounded!

So how can we fix this? Do you have a small case of it. Well as you read this you are probably sitting on your butt. Your abdominals are turned off and your butt isn’t clenched. It is okay…just make better decisions!

The causes that we can control are muscles that control the tilt of the pelvis. For anterior tilt we may have tight erector muscles in the back, glutes may not be as strong as we think or we stand without engaging them, and our abdominals. When we flex our abdominals we pull lessen the distance between out rib cage and our pelvis. Essential our abs pull down on our rib cage and up on our pelvis!

So if you want to lift more in the press, deadlift, squat, overhead squat or anything other movement that requires the core (which is all of them) we have to be able to get to a neutral position with our spine!

We can do it and you can use simple exercises to get there!

Jared – FTCF

A. Progressive Model Strict Ring Pullup

B. SWOD
In 20-30 minutes:
Find heavy Overhead Squat set of 7 rep max
If this is difficult find a moderate Front Squat 7 rep max
If this is difficult hang power clean PVC pipe/bar into a front squat

C. EMOM 15 Minutes
2 OHS 225/135

D. MWOD
Cat Stretch
Pronated Quad Stretch
Banded Hamstring Stretch

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