The Elite Strongmen Know How to Disassociate, Squat and Yes Do Their Corrective Exercise

My friend Jason Nunn of Nunn’s Performance Training and http://nunnstronger.com asked me if I had read the article in the Journal of Strength and Conditioning Research “Comparison of Different Strongman Events: Trunk Muscle Activation and Lumbar Spine Motion, Load and Stiffness” by Stuart  McGill, Art McDermott and Chad M.J. Fenwick. My answer was “no” but sounded interesting and would check it out. I did and this post is inspired by my reading as well as some of my teachings.

There was some good stuff in there, but the key point for me was “The world-class strongman demonstrated much better techniques for both performance and injury risk reduction. During the lifting components, he coordinated hip extension with torso stiffness which was accomplished with abdominal and extensor muscle bracing.”

Notice the tiba and torso are Parallel and the l-p-h-c is neutral

Notice the tiba and torso are Parallel and the l-p-h-c is neutral

This is waht Dr.magill was talking about.

“The less accomplished strongmen failed to generate this “lifter’s wedge”; either their torso musculature or hips were engaged too late in the lift. This not only created an energy leak through the linkage (kinetic chain) but also produced more spinal load-they used their back muscles rather than their hip extensor torque to move their core linkage.”

Sound familiar???

This is how many people squat, their spine and pelvis are "associated" ie move together/joined in movement

This is how many people squat, their spine and pelvis are "associated" ie move together/joined in movement

Alignment and function are king! The pelvis/hip joint must allow hip flexion and extension while the torso/trunk stays neutral and stiff. How deep should a squat bee? as low as one can go with  the pelvis and lumbar spine neutral, torso stiff and hip flexion WITHOUT SPINAL FLEXION AND POSTERIOR PELVIC TILT 🙂

Most people can not disassociate the spine and pelvis/hip joint

Most people can not disassociate the spine and pelvis/hip joint

If you don’t do this well…you probably don’t do this well when the stakes are raised…

no ankle dorsiflexion, low back arch...ugh!

no ankle dorsiflexion, low back arch...ugh!

That’s enough for now, check our Dr.Magill et al’s article if you get the chance, pretty cool breakdown of muscle activation, but remember…lumbar spine and pelvis neutral, spine/torso stiff and allow the hip joint to flex and extend!

Alignment, function and coordination precede athletic performance (and most other things).

Thanks for reading!

Eric Beard

Corrective Exercise Specialist

ericbeard.com

nasmproateam.blogspot.com

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One Comment

  1. Scotty P
    Posted July 31, 2009 at 10:45 am | Permalink

    I see nothing wrong with what the girl in white is doing. Looks good to me.

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