As mentioned in my previous blog "How to prevent injuries in the gym". The most injuries happens by lifting weights from the ground or out of a lower rack with a round back. Most people forget that when preparing their training "apparatus" (barbells, dumbbells, machines e.g.) it's already part of the strength training and requires the same kind of attention to form and execution as the main exercise. Because moving any weights against gravity requires your muscles to work. Your body doesn't care what you do, as soon as you start lifting or moving weights the muscles are working the same way as when you do "your" specific exercise.
Taking the weights and putting it back, is part of the strength training!
Why lifting with a rounded back is a problem is nicely illustrated in the video below.
Try to have a good set up before you lift any weights with following bracing sequences:
You can try to do following bracing sequence by:
- activate your gluts (squeeze your butt as hard as you can). Contracting the glutes tilts your pelvis in a neutral position and at the same time makes a outward rotation of the hips.
- Tighten your belly. This helps to solidify the lower back.
- Pull your ribcage down (NOT Chest out!)
- Bring your shoulder blades together and down, without pushing the chest forward. This helps to stabilise the upper back.
- Set your head in a neutral position (as if your head is hanging on a string)
Lift any weights like its super heavy, this creates a habit of always having a good form.
At Swiss Health Coaching we teach you how to train to prevent back pain and getting rid of it.