Helloo,
I have terrible mobility guys.For example, I can not do the squat stance (with the arms inside the knees) without rounded back.Also, in the deadlift i do the
5 steps set up and if you look me with my shirt on, my back looks nearly perfect but if i take the shirt off there is a bumb in my lower back.This bump(like kyphotic lb) is only in the
low back,my thoracic aera is neutral/extension thats why I look straight with the shirt on.I’ve posted a form check in the fb group but i was with clothes and this thing was not visible.
Moreover,I am a little bit confused of how the pelvis position in squat(and deadlift) should be.I have a daffy duck kind of structure(anterior pelvic tilt) in the pelvis aera.Should i bring my pelvis inside and then squat? or should I arch my pelvis more anteriorly and contract the spinal erectors of the low back.With the first style i hit a little more depth because the hamstrings arent prestretched but i feel that i should do the second one.
The only solution that i could think was,
for the deadlift to incorporate RDLs-starting from the top until LB failure.And every session I would increase the ROM.
I do not know what to do for the squat.
Any ideas and advices would be helpful.
Thanks again docs
More infos:
I have no low back pain.I have some upperback issues which I`ve described many times but that is for another post.
Male,Age :23 ,170cm,68kg waist:71cm
Anthropometry:I am short guy but i am all legs.My legs are very long and big for my structure.I have a short torso,long neck and normal to long arms.
I used to sprint a lot and maybe all the years of sprinting with a little weightlifting training + my anthropometry made me very “stiff”.
This is common, and not diagnostic of anything useful related to “mobility”.
I have never coached anyone whose clothes I had to strip off in order to see a form error. If it looks perfect with a shirt on, you’re fine.
You should probably not be worrying about your pelvic tilt while squatting. Brace, hold your back flat, and squat. If this remains unclear, I’d post a squat form check as you apparently did before.
You probably don’t need to do any of this.
I remember your upper back issues well, and they certainly do not need another post
If thinking about it that way helps you do it correctly, that’s fine, but when people overly focus on tilting the pelvis to extend the low back, they often relax their braced abs in the front, which we don’t want to do either.
Nice, i get it now.
So,I will highjack this post because my issues do not need another one and ask a question.In my midback my right erector(or rhomboid,i dont know which muscle belly is) is clearly bigger than my left.Does this contributes to my issue?
Thank you for your patience doc
As far as the deadlift.When i set my back and do the chest up cue,I feel the erectors in the mid back contracting.But i can not do the same thing with the LB`s erectors,like hips-up.The back
seems flat but i do not have the control of the erectors down there.