Butt Back: Get Your Butt Back - Get Better, Faster | Movement Rx

Butt Back

 

What your coach really means when they say “get your butt back!”

Way too often I see athletes hinge their low backs into a stripper pose to prepare themselves to pick up a deadlift or set up for a squat.  The truth is, in addition to looking like a pooping duck, you’re doing nothing good to your spine in this position either.

We are going to put an end to this right now.  What your coach ACTUALLY means is;

-Send your butt back while loading your weight through your heels and activating your posterior chain

-Hinge at the hip and femur (hip flexion)  NOT from the low back (lumbar extension)

 

Butt Back

Not only can overextending your low back under load put a great deal of stress on your facet joints and discs, it can decrease your performance and make hitting those PRs that much tougher.  We should think of the lumbar spine as 1 joint, meaning no local flexion or extension within it. According to Gray Cook, the lumbar spine is a joint of stability and the hip is a joint of mobility.  This means in order to maintain the best positioning and generating the most amount of power we need to brace the lumbar spine.

Check out this video to see how you can fix your pooping duck problem with something as simple as a PVC pipe.
-Dr. M

To Access .Back Pain Exercises you can do on your own, View Now.

Subscribe To the Your Health is Your Business Newsletter

It's full of all our latest tips and tricks. Join our mailing list to start receiving exclusive content only our newsletter members have access to.

  • This field is for validation purposes and should be left unchanged.

Keep Reading

Contact Us

Don’t hesitate to get in touch with any questions or feedback. We’re here to help!

  • This field is for validation purposes and should be left unchanged.

Register for Your Account

Register for an Account

Start the Sleep Challenge!

  • This field is for validation purposes and should be left unchanged.

Schedule a Well-Being Strategy Call

Submit your information below and our team will respond ASAP!

  • This field is for validation purposes and should be left unchanged.

Workplace Wellbeing Inquiry Form

Government Contracting Inquiry Form

Application

  • Hidden
  • Please attach your cover letter and resume below.
    Drop files here or
    Max. file size: 1 MB.
    • This field is for validation purposes and should be left unchanged.