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Exercises Movements, technique & proper execution

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Old 11-12-2005, 07:39 AM   #1
Rich Krauss
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I'm curious what people focus on when they are at the beginning of the lift to avoid lower back injuries. Anything in particular, such as use legs at first, keep back straight, etc... Without a coach and having an old lower back injury(L5-S1 laminectomy) I'm tentative to increase weight till I have technique down perfectly and I find the beginning of the lift is part when you are at most risk to strain lower back.
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Old 11-12-2005, 08:29 AM   #2
Brian Hand
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Keep the core locked tight, get some tension in your gutes, and don't let your hips rise faster than your head.
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Old 11-12-2005, 08:46 AM   #3
Robert Wolf
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I like what Brian said.

After Dan John's CF Live I have really ben thinking about "wedging" under the bar at the begining of the pull. This has resoloved some flexibility issues and locks me in very strongly for the pull.
Robb
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Old 11-12-2005, 11:18 AM   #4
Tom Gilbert
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"fast off the floor"
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Old 11-12-2005, 03:12 PM   #5
John Velandra
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Think about pushing through the floor versus just hoisting up the weight...

Next question would be what stance are you pulling from?
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Old 11-12-2005, 07:16 PM   #6
Skip Chase
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Please define 'wedging' under the bar. Thanks
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Old 11-12-2005, 10:26 PM   #7
Scott Shafer
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Lock your torso, and "SQEEEEEEEEEEZE" the bar off the floor until you clear your kneecaps. The finish will take care of itself, if you can get that far. Think Oly lift (clean or snatch)...

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Old 11-12-2005, 11:24 PM   #8
Rich Krauss
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what stance am I pulling from? good question; I guess I am using the same stance that is used for C&J, is that right?
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Old 11-13-2005, 12:08 AM   #9
Beth Moscov
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Rich - it is slightly more upright, I believe. There was a post on the front page months and months ago where Lani modeled the differences in starting position. I wish I remembered the date.

I focus on remembering to lift with my legs and not my back. It isn't as cool as the other suggestions here but it works for me in protecting my low back.
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Old 11-13-2005, 06:54 AM   #10
Brendan Melville
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Read Pavel's Naked Warrior. It will teach you about full body tension. When your body is totally locked before your pull, the bar will feel like it's moving on its own.
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