100% Neutral Spine, Always...?
Strength athletes place a large emphasis on a neutral [or straight / flat] spine, with some even claiming that it should be braced and neutral at all times.
If your spine was meant to stay braced and neutral [with “20% tension” in the abs] all day, every day, evolution would have turned it into a post by now.
Everyone should possess adequate trunk flexion, extension and rotation. Possessing an imbalance - like stacks of extension with no flexion, or stacks of rotation or lateral flexion one way and none the other, or simply no movement at all - will over time, lead to some serious s***...
“You are only as old as your spine...”
~ Ancient Chinese Proverb
Being able to segmentally control your spine through flexion, extension and rotation is vital for anyone who wants good movement and an easy life… Face it, at some point in your life you will find yourself in a position where your spine is curved, therefore, it is better if you have prepared it for that... You don’t want to be the guy who’s strong as f*** in the deadlift but throws their back out picking up their kids shoes… It happens…
This being the internet, some clarification is in order…
Should you perform a max effort deadlift with a rounded back?
99 times out of 100, definitely not.
Should you be able to round your back under some load?
99 times out of 100, definitely.
For good movement and an easy life, you need a certain amount of range and strength through trunk flexion, extension and rotation.
Here are a couple of movements that I use to keep me strong, springy and supple…
- Twisting Arch Ups
- Jefferson Curl
- Saxon Side Bend
- Gymnastic Bridge
- Side Over Arches
- GHD Sit Up
Yep, you are only getting a few names… [Blackbrook members will recognise some of these…] Now it’s on you to do your own thorough research, figure out programming and loading, etc… Or, you know, you can come talk to me about it…
Don't be a post.
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2017
Strength athletes place a large emphasis on a neutral [or straight / flat] spine, with some even claiming that it should be braced and neutral at all times.
If your spine was meant to stay braced and neutral [with “20% tension” in the abs] all day, every day, evolution would have turned it into a post by now.
Everyone should possess adequate trunk flexion, extension and rotation. Possessing an imbalance - like stacks of extension with no flexion, or stacks of rotation or lateral flexion one way and none the other, or simply no movement at all - will over time, lead to some serious s***...
“You are only as old as your spine...”
~ Ancient Chinese Proverb
Being able to segmentally control your spine through flexion, extension and rotation is vital for anyone who wants good movement and an easy life… Face it, at some point in your life you will find yourself in a position where your spine is curved, therefore, it is better if you have prepared it for that... You don’t want to be the guy who’s strong as f*** in the deadlift but throws their back out picking up their kids shoes… It happens…
This being the internet, some clarification is in order…
Should you perform a max effort deadlift with a rounded back?
99 times out of 100, definitely not.
Should you be able to round your back under some load?
99 times out of 100, definitely.
For good movement and an easy life, you need a certain amount of range and strength through trunk flexion, extension and rotation.
Here are a couple of movements that I use to keep me strong, springy and supple…
- Twisting Arch Ups
- Jefferson Curl
- Saxon Side Bend
- Gymnastic Bridge
- Side Over Arches
- GHD Sit Up
Yep, you are only getting a few names… [Blackbrook members will recognise some of these…] Now it’s on you to do your own thorough research, figure out programming and loading, etc… Or, you know, you can come talk to me about it…
Don't be a post.
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2017
