170112 That Anterior Tilt though!

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:

anterior

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 (curve of the lumbar in anterior tilt) is that you start in a flexed lumbar position. So when we want to squat, front squat, or overhead squat the lumbar is then experiencing shearing force.  Many of you have felt this tightness when squating.

So how can we fix this?

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 (muscles that move the back), glutes may not be as strong as we think or we stand without engaging them (prison defense), and our abdominals are not contracted. When we flex our abdominals we 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 any 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 using the muscles of the glutes, hamstrings, abdominals, erector muscles in the back and quads.

We can do it and you can use simple exercises to get there!  Remember 20% contraction of the butt and abs always.  Especially when standing and walking

Jared – ACF

A. Warmup
Include dumbbells in your warmup. Athletes keep this in mind for the workout.
If you can do HSPU’s with a 25lb plate and abmat that is acceptable. Anything higher and we are not doing much!

B. SWOD
Deadlift
5@60%, 5@65%, 5@70% 5@75%
3×3@ 80%

C. WOD
15 Minute AMRAP
3 Front Squats (95/65 lbs)
6 Dumbbell Press 44/25
9 Leg Raises

Competitor
15 Minute AMRAP
3 Front Squats (135/95 lbs)
6 Handstand Push-Ups
9 Toes to Bar

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