CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 09-13-2009, 08:39 AM   #1
Francis Palattao
Member Francis Palattao is offline
 
Francis Palattao's Avatar
 
Profile:
Join Date: May 2009
Location: Milton  ON Canada
Posts: 117
How to improve flexibility so back wont arch during lifts.

I video taped myself when I was doing some DL yesterday and noticed that my low back was'nt fully straight although the whole time I thought it was straight.

What flexibility exercises can I do to correct this. I currently have difficulty even touching my toes and I do sit at a desk all day. (i.e. good mornings, hands to toes stretch)

Any help is greatly appreciated.

Thanks
  Reply With Quote
Old 09-13-2009, 10:35 AM   #2
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: How to improve flexibility so back wont arch during lifts.

post the video
__________________
Foam rollers suck!
  Reply With Quote
Old 09-13-2009, 11:38 AM   #3
Kevin Shaughnessy
Member Kevin Shaughnessy is offline
 
Profile:
Join Date: Aug 2008
Location: Montreal  QC
Posts: 404
Re: How to improve flexibility so back wont arch during lifts.

Re: sitting at a desk all day - You can stretch your hams while sitting by lifting your butt up high while keeping your legs on the chair.
  Reply With Quote
Old 09-13-2009, 12:20 PM   #4
Yahya Kohgadai
Member Yahya Kohgadai is offline
 
Yahya Kohgadai's Avatar
 
Profile:
Join Date: May 2009
Location: Hayward  CA
Posts: 1,385
Re: How to improve flexibility so back wont arch during lifts.

you mean your lower back is rounding out? Usually "arching" refers to the opposite.

Try this:
stand upright, take a broomstick and place it on your back.

make sure it's in contact w/the back of your head, mid back and your tailbone.

Now, bend over while maintaining contact w/all three points.
__________________
34/m - 5'8" - 170lbs - 18%bf
  Reply With Quote
Old 09-14-2009, 01:06 AM   #5
Randy Nguyen
Member Randy Nguyen is offline
 
Randy Nguyen's Avatar
 
Profile:
Join Date: Aug 2008
Location: Irvine  CA
Posts: 34
Re: How to improve flexibility so back wont arch during lifts.

This rounding of your back signals a number of dangerous things. You can really hurt yourself lifting like that. Stop what you are doing now and fix your form!!

First thing: You are lifting too much weight. Form is more important than what you can put up. Lower the weights until you do not see the rounding of your back. Then work on form with this weight and progressively move back up.

Also, Try looking up as you lift. This will make your back arch in which is what you want (it will feel funny at first but really over-emphasize that inward arch). For now absolutely no looking down it automatically makes your back round out. Don't even look forward.

1)Lower the weight,
2)Turn Camera on,
3)Grab the weights (hook grip of course) and do your deadlift.

You should already see a dramatic change. Move up progressively and force yourself to have perfect form. This forces your weak muscles to get stronger so they can catch up to your stronger ones for an overall better lift.
__________________
CrossFix WFS|CrossFit714 WFS
  Reply With Quote
Old 09-14-2009, 04:31 AM   #6
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: How to improve flexibility so back wont arch during lifts.

I actually developed a warmup routine to aid people in squatting but it works just as well for anything lower body because it contains a lot of dynamic mobility for the legs and hips. Try it out and let me know how it helps. Take a picture of yourself doing a squat/deadlift before doing this warmup and afterwards. I don't think this warm up has ever failed to improve mobility 100% of the time.

http://vimeo.com/5724321 (WFS)
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 09-14-2009, 06:56 AM   #7
Francis Palattao
Member Francis Palattao is offline
 
Francis Palattao's Avatar
 
Profile:
Join Date: May 2009
Location: Milton  ON Canada
Posts: 117
Re: How to improve flexibility so back wont arch during lifts.

Quote:
Originally Posted by Kevin Shaughnessy View Post
Re: sitting at a desk all day - You can stretch your hams while sitting by lifting your butt up high while keeping your legs on the chair.
Not sure what you mean by lift your butt up high. Are you basically saying just sit up straight
  Reply With Quote
Old 09-14-2009, 07:13 AM   #8
Francis Palattao
Member Francis Palattao is offline
 
Francis Palattao's Avatar
 
Profile:
Join Date: May 2009
Location: Milton  ON Canada
Posts: 117
Re: How to improve flexibility so back wont arch during lifts.

Hi Randy,

I totally agree with you, but for some reason it doesn't matter how light the bar is my lower back just seemed rounded.... as I go lower.

Searching online it seems like I have a hamstring glute flexibility issue... Any suggested ways to stretch and correct the form?


Quote:
Originally Posted by Randy Nguyen View Post
This rounding of your back signals a number of dangerous things. You can really hurt yourself lifting like that. Stop what you are doing now and fix your form!!

First thing: You are lifting too much weight. Form is more important than what you can put up. Lower the weights until you do not see the rounding of your back. Then work on form with this weight and progressively move back up.

Also, Try looking up as you lift. This will make your back arch in which is what you want (it will feel funny at first but really over-emphasize that inward arch). For now absolutely no looking down it automatically makes your back round out. Don't even look forward.

1)Lower the weight,
2)Turn Camera on,
3)Grab the weights (hook grip of course) and do your deadlift.

You should already see a dramatic change. Move up progressively and force yourself to have perfect form. This forces your weak muscles to get stronger so they can catch up to your stronger ones for an overall better lift.
  Reply With Quote
Old 09-14-2009, 07:19 AM   #9
Francis Palattao
Member Francis Palattao is offline
 
Francis Palattao's Avatar
 
Profile:
Join Date: May 2009
Location: Milton  ON Canada
Posts: 117
Re: How to improve flexibility so back wont arch during lifts.

Thanks Brian!

I'll try to incorporate this on my warmup routine. Would you suggest as this is the first thing I do before my warmup or after my warmup. Especially the squatting and putting your elbows in between and pushing out to get a good stretch.

Quote:
Originally Posted by Brian Degenaro View Post
I actually developed a warmup routine to aid people in squatting but it works just as well for anything lower body because it contains a lot of dynamic mobility for the legs and hips. Try it out and let me know how it helps. Take a picture of yourself doing a squat/deadlift before doing this warmup and afterwards. I don't think this warm up has ever failed to improve mobility 100% of the time.

http://vimeo.com/5724321 (WFS)
  Reply With Quote
Old 09-14-2009, 07:36 AM   #10
Michael Ingley
Member Michael Ingley is offline
 
Profile:
Join Date: Jul 2009
Location: Pensacola  FL
Posts: 365
Re: How to improve flexibility so back wont arch during lifts.

Quote:
Originally Posted by Brian Degenaro View Post
I actually developed a warmup routine to aid people in squatting but it works just as well for anything lower body because it contains a lot of dynamic mobility for the legs and hips. Try it out and let me know how it helps. Take a picture of yourself doing a squat/deadlift before doing this warmup and afterwards. I don't think this warm up has ever failed to improve mobility 100% of the time.

http://vimeo.com/5724321 (WFS)
I'm going to start using this.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
question re: back arch Kevin Shaughnessy Exercises 1 01-01-2009 08:25 AM
How long to improve flexibility Kevin Shaughnessy Exercises 4 11-04-2008 03:23 PM
Get weightlifting shoes or improve flexibility? David Bott Equipment 12 08-24-2008 08:30 AM
practicing front squats to improve flexibility and cleans Jeff Yan Exercises 3 12-02-2007 05:31 PM
Back arch Stuart Proudlock Exercises 4 03-30-2006 03:38 PM


All times are GMT -7. The time now is 05:29 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.