Lower Back Position Control with Mark Rippetoe
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- Опубликовано: 18 дек 2012
- Rip explains some key points about lower back position control when lifting weights and how to coach lifters to develop this skill.
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Hey Guys, this video fixed my squat.... went to the gym after watching this and flexing my low back put everything else into alignment. And yes, that cue that Rip says at the 7min mark works, period. No BS
This is by Far the most important detail ive lerned from Rip. It completly changed all of my excerises. Thanks old fat man
7:00 is meme gold!
LoL!
And the facial expression is perfect. 😄
It really works though! lol
I wonder if he has ever said that to a girl
It worked OMG
Love the shirt message: "A bigger engine doesn't slow the car down." (7:12)
THANK YOU! I've run into a plateau, with some back strain, each time I've tried to build up my deadlift, and I think this is a critical thing I was missing.
I learned this control during marching band practice when Jeff Young described tilting the hips forward and backward as though the hips were a bowl of water. You can pour out the back (slight bend in knees, tight core, extended lower back) or the front (contract lumbar as shown in video). It wasn't nearly as funny, but it got the visual image in mind for a mass of 200 high school kids. And that's the first step to standing at attention!
you saved my back, you are the king
Excellent info. Thanks
Good drill I do this as "rest" between squats
Holy cow, my new favorite SS video of all time and I'm just seeing it now!
One of the most informative I have ever seen.
This is the best video on the subject
7:04 best line ever
"Physical idiot", lmao. God I love Rip's way with words!
I'm a physical idiot and I'm very offended ;)
As some one who bought into the "neutral pelvis/spine bs and has a bulged disc to show for it...people please learn to keep your low back into extension when under a load!
Anthony Sandbothe I have also gotten a bulged dish in L5, spine doctor told me every exercise should be kept with a neutral pelvis.
why should we squat keeping low back in extension instead of a neutral spine? Posting an article could also help me.
Probably because a extended lumbar spine is "neutral"? I don't think that flexing or hyperextending are a good idea
learned alot. i'd not been able to get into good front squat form because of advice from hulse to arch my thoracic spine, or in his words, lift your chest. after hearing rip repeat to tilt your lumbar spine over and over in this vid, i went straight over to my rack and was finally able to shelve the bar right atop my front delts and begin doing effective front squats.
Thanks boss ...
Rip's right: this may be the most important "training" lesson he might have to offer us (especially men as many if not most guys don't really know how to stand up straight, particularly nowadays). This seemingly "minor" isometric exercise about an "invisible" muscle group (spinal erectors) is essential for proper posture, saving your spine and to enable correct squatting and deadlifting forms, especially under heavy loads. Do your Supermans!
I have anterior pelvic tilt. I'm working on this with good stretches etc, but I find that for me, i need to actually move in a posterior fashion just slightly. I'm hoping to correct this soon. Deadlifts are helping. Best thing i've done for my back.
what does that mean, "i need to actually move in a posterior fashion just slightly"?
Thanks for the video..😊
The legendary Zach Evetts
7:00 This is the most important piece to this method
Those are classic barbell racks. Wonder what company produces them?
I didnt quite understand ,he says you should flex the hips or flex the lower back?
What if the guy has a interior pelvic telt?
Sorry I am confused...are we suppose to do this move prior to squatting or is he just pointing out how the lower back should feel when squatting?
100% do not do this while squatting
What if you had a lumber disc surgery, would this be a good exercise or just a good thing to do for stronger back?
How bout do it
how does one correct over extension of the lumbar?
Chest down queue helped me.
Do lumbar flexion and hip extension exercises - cable crunches and hip thrusts, for example.
Someone plz lol explain to me, how to do this in the squat rack?
can someone explain the duck cue please ?
I can hold my back in isometric extension while standing but lose it while setting up for the deadlift. I'm 6'5" with extremely long legs and a shorter torso. Any tips for me?
Search “deadlift leverages” and a bit of stuff will come up about limb lengths and how to set up
I’m 6ft 4 the best cue is belly through the thighs
lmao its the look in his eyes when he says it
But uf i do this my lower back spine just fujing hurts.. :s
Is this information still valid? I haven't heard RIP mentioning it in other videos
It is until this point I injured my lower back bad after watching this video. Uncle Rip in his article said you have to know how to voluntarily concentric contract your lower back to make that arch (I get this part) otherwise you will not be able to use those same muscles (lower back muscles) to do isometric under load. Concentric means make the arch. What about isometric? I know muscles can isometric, Concentric and eccentric. But what does uncle rip mean isometric? By holding the lower back arched position? In that way, wouldn't it be keep a concentric lower back arched position?
Do people squat with that reinforced arch or that reinforced arch just a demonstration of lower back control, you don't squat with the reinforced arch, instead, you only try to isometric the lower back muscle?
He's trying to show people who don't know how to engage their lower backs how to easily activate them, to create some sort of mind muscle connection. Mark Rippetoe does NOT advice squatting with an arched lower back.
7:05 lmao xD
5:06 W-what are you doing, Rippetoe sempai?! 0///0
Sorry, but how is that applied to the squat? What am I missing?
It doesn’t. It’s useless
07:00
When I say it.. It just doesn't hit the same... Only Ripp has that magic....
Ok. I think I get what he says. So in order to maintain a neutral spine during the heavy loads(squat/deadlift) one should think about a 'very slight'(like placing penis between knees) anterior pelvic tilt rather than thinking about keeping it neutral all the way.
Nope. Anterior pelvic tilt even the slightest is not a position for the heavy squat, coming from lower back.
4:35 There is a war going on...
Lumbar flexion (see above video) is POSTERIOR (rear tilt) the video you showed is a classic example of anteroir (front tilt). Keeping your lumbar spine neutral is a poor cue, a 500 lbs squat will let you know why. You do realize what happens when you use extremely heavy weight and you don't extend your lumbar spine into flexion don't you? According to the vid you showed if the weight on the bar got heavy enough you'll end up one day with a herniated disc. Listen to Rip, he knows some things.
7 minutes in
is that the gomad guy
Yeah his nutritional advices are bullshit, but every serious lifter and strength-coach reckon his Starting Strength book.
His nutritional advice is usually misconstrued. A gallon a milk a day was not meant for anybody on his program, but specifically for underweight novices who struggle to gain weight, and only for a limited amount of weeks. Other than that, he never gives much nutritional advice, as it's not his focus. He's pretty much always addressing beginners/intermediates and focus on the most common problem: people are usually afraid to eat enough and as a result do not gain as much with the program as the few who follow it and are not afraid of gaining some fat with their muscle. Very general simplified comment, and not for everyone, but not bullshit either.
Alex but his advise works
🍑
I can be in that position all day long, but still I can't do squats.
I can'd do it either, it hurts like hell while doing squat or deadlift
I love deadlift only squats are my big problem.
I switch to Sumo to avoid strain on back for DL, I could do squats earlier but not now! :(
Lower weight and low bar squats.
Of course you can. It's a basic human movement.
You might want to find a SS coach to teach you how to do it safely under a load.
Can someone explain to me how putting your back into hypertension and away from neutral position is safer? This doesn't make a lick of sense to me.
When a lifter combines, what is shown in this video and a "big breath" (as shown in other squat/deadlift videos by Rip), the spine assume a neutral position under load
This "new" neutral position is different as it is reinforced, which help to avoid dissipation of force through loose torso muscles and aids effective transmission of force from legs and hips to load along with protection of spine.
@@yesjustexactlylikethat4162 but hypertension does not put your back in a neutral spine even with a good bracing technique. This may be a good technique for a novice to keep from rounding over and perhaps an argument can be made that it's better than the opposite alternative but this back position will begin to reinforce an anterior pelvic tilt and result in quite a bit of butt wink at the bottom of the squat. To squat and deadlift with a neutral spine and with your low back working isometrically one must concentrate on bracing with their ribcage forced down and their glutes engaged. This is what will not only keep your back from rounding but keep it from overextension as well. I had to learn this the hard way and it's taken me a while to rebuild my squat but it made me realize how information/videos like this is confusing. There's far too many guys out there who are squatting letting the low back take on the brunt of the load when they stick their butt out. This will over time weaken their glutes, put their spinal health in jeopardy, and may cause injury when they become and intermediate or advanced lifter.
Over extension is absolutely "no good".
But we have to understand same level of extension (if we talk in degree angle) is over extension for some and normal extension for some and less than required extension for some.
Also under different loads ,same extension might prove itself effective or ineffective as we are talking about body not some rigid straight rod.
So, the point is, to strike a balance between all techniques and principles so that they all work together, complementing each other and provide strong, rigid reinforced torso and fine tune everything to fit our own body as ultimate goal is fitness and health.
"Listening to what body is telling" is good mental reminder.
For self learners(most of us) content of this kind of video will inevitably remain confusing for 3 reason.
1. No inclusion of mathematical data from which we can take reference (eg. 2.25 degree of flexion does not make too much sense practically as, how to apply it?)
2. Huge variations in body type
3. Several interpretation can be made out of sentences indicating different sense.
Hence,
we have to consider information shown(in books and other videos too) as fundamental principles and fine tune it slightly to fit our own body.
Here is a somewhat recent video that give more clarification.
Paying close attention to every sentence is suggested, especially near end of video.
m.ruclips.net/video/Zz3eDghqrOs/видео.html
@@johnharbour4936 hey Thanks, but my lower back is rounding when I hit parallel or an inch below since I switched to low bar squat, I have good mobility overall and I’m 6’2. Can you plz give me a concise explanation to fix that? Do I keep my lower back in a slight extension throughout the whole squat and try to squeeze my glutes all the way down? Plz & thank you!
@@yesjustexactlylikethat4162 hey Thanks, but my lower back is rounding when I hit parallel or an inch below since I switched to low bar squat, I have good mobility overall and I’m 6’2. Can you plz give me a concise explanation to fix that? Do I keep my lower back in a slight extension throughout the whole squat and try to squeeze my glutes all the way down? Plz & thank you!
Now the next step… I’m able to set the lower back, but can’t get a deep squat without losing that lower back tension. Must be why I’m stuck at 315lbs.
I may be a "physical idiot."
Misleading title...this is clearly a Texas Twerking Tutorial.
That cue is garbage.
This is complete BS...
a yes the two genders "guys" and "females"
I don't understand your comment. There's only 2 genders male and female
me, a female struggling with this problem: 🫣🫣🫣🫣🫣