Posterior Tilt? No! Posterior Tilting? Yes!

Leave a Reply 8 comments

Roy Donaldson Reply

Charlie,

What you’re describing here sounds a lot like what would make for an “ideal” finish to any repetition in the deadlift.

I just want to say thank you for generously sharing quite a number of your thoughts via this blog. It’s always a privilege to stop by and check it out.

Charlie Reply

Thank you for the good words, Jeff.
I’d be careful with big weight in your hands and tucking under. I can foresee someone tucking too far if the bar is already dragging them that way with a big finish.

Mike Denton Reply

Hi, Charlie.

While this question doesn’t pertain to posterior tilting, it still seemed like an appropriate place and time to ask the following question. The following video clip depicts a movement that, while its apparent intent is to rapidly decelerate lateral spinal flexion, does involve repeated lateral flexion.

http://www.youtube.com/watch?v=k9rIeUsL2-I

What’s your general stance on this in training (and extended to any other movements that may involve lateral flexion of the spine, be it a saxon side bend, side bending on a 45-degree bck raise, etc., etc.). Is this another instance where the goal with any training should be to maintain as tall a spine as possible/resist anything trying to pull us into lateral flexion and save the lateral flexion for times in life and sport when it is bound to happen anyway?

Mike Denton Reply

Just to add on to my previous post, would it be fair to say that when it comes to typical “core” training, it should be exclusively or almost exclusively “anti” movements, be it anti-flexion, anti-extension, anti-lateral flexion, or anti-rotation along with rotational movements that focus on hip and t-spine rotation on a stable lumbar spine? Medicine ball work seems like it would be a hybrid area, worthy of inclusion, as well, as it can be used in a rotational capacity, or in a role that focuses on both anti-extension and anti-flexion, a la an OH med ball stomp/slam.

I realize I am probably leaving out important details, since something like proper breathing mechanics is a critical factor in core function, but I figured I’d simplify things, both for the sake of brevity, and because I don’t have one-tenth the knowledge of someone like you on how all of this stuff works.

Charlie Reply

Mike – Just like other movements of the lumbar spine, I believe they should be available to demonstrate at all times, but I do not believe that range should be used in repetitive motions with some exceptions (disc problems).
In the Youtube you show, I think Dewey is too cool to come to my Website, but if he was reading, I suspect he would respond that the bulk, if not all of the motion is coming from the hips and t-spine. I’m sure a move like that has more risk-reward than others, but it looks like it has integrity and excellent challenge if done properly.

Charlie Reply

Mike – Med ball work fits into the same program as other core work. There is still minimal movement in the lumbar spine. The speed of the movement may cloud the view of angles, but a medball would actually have minimal force if you rolled through your lumbar spine.

Ben Wilcox Reply

New to your blog, Charlie, and very happy to be along for the ride now (not to mention prepared to be very humbled by your degree of wisdom and insight on many topics).

I wanted to ask you a question somewhat inspired by the video linked to by a poster above………….I forget what the initial inspiration (may have been Pavel’s book Beyond Bodybuilding, but I don’t recall at the moment) for including them in my program was, but a while back I started including Saxon Side Bends in my program. Would this movement have “integrit” as you put it, or do you think that even when performed “correctly” that it may promote a bit too much movement in places where we shouldn’t be actively seeking it out in training?

As far as your comment “I do not believe that range should be used in repetitive motions with some exceptions (disc problems).” Are there any resources you’d recommend to a person just getting into these areas in order to develop a bit more of an understanding about some of these exceptions. Admittedly I am in the crawling stages, but I am always looking to acquire more resources that will benefit my education either now or well down the road after I’ve established the necessary base.

Thanks again for generously sharing your thoughts and for humoring a relative tyro such as myself.

Charlie Reply

Ben – I think this is another example of a total movement occuring more in the t-spine and hips.
The first Youtube that came up in Google looked like most of the movement came in the hips.

Leave a Reply: