Summary of video: For vertical loading movements (squats and deadlifts) anterior tilt the pelvis For horizontal loading movements (hip thrust and back extensions) Posterior tilt the pelvis.
Pucci Chucci low back pain can occur for a lot of reasons, but is not correct to say that during a squat you have to mantain an Anterior Pelvic Tilt (APT). Is correct to say that during a squat you should mantain a neutral pelvic alignment (that means your physiological spine curves)or a SLIGHT anterior pelvic tilt , because “neutral spine zone” that is “the safe zone” is not a fixed zone but has a little range of motion. So the “the perfectly neutral pelvis position” or “slight anterior pelvic tilt” during squat or deadlift is your ideal and secure spine position. But if you have an anterior pelvic tilt disfunction, i.e. your pelvic is always in “APT position” when you're on your feet , that often is a postural problem from your muscle imbalance (that you can fix), and when you are at the bottom of a squat you go in too much anterior pelvic tilt, (and often also when you go up) you’re overloading your facet joint and this can cause pain in your back, but as i say at the start, back pain can have a lot of causes. (usually people go into posterior pelvic tilt with a flexed spine during the bottom part of a Squat, but there are people with a lot of anterior pelvic tilt that has the problem that I mentioned above ). I hope that is clear. P.S. Sorry for my english but is not my first language :D
@@featherylight1092 You can overdo pelvic tilt, if you go into too much anterior tilt or pelvic tilt during squat you're gonna end up having a bad time. Its about maintaining a certain degree of control between the ranges of tilt, with a bias toward anterior, but that is once you are approaching the bottom. You don't want to initiate the squat with too much tilt.
I never leave comments..am veryyyyyyyy veryyy curious to know why those 3 people who disliked the vidoe disliked it..i mean why..this is informative..well presented..be thankful
Thank you so much! I always do a slight posterior pelvic tilt on my hip thrusts and I've been worried to add too much to the bar for fear that this was bad form and that I was going to hurt myself.
Yes, glad to see you posting to UA-cam again -- you've got the teaching gift! I can vouch for the anterior pelvic tilt in hip thrusts and glute bridges -- the times that I attempted to "keep a neutral spine" were the times that I ended up with strained back muscles.
Believe it or not it works! ABSOLUTELY CORRECT! Ive noticed that I naturally do this weather its just my own bodyweight for stretching/moving /lifting or standing in the kitchen cooking and cleaning! I get great relief with anterior rotating pelvis because of all those tight muscles and its just more relief!
What a thoughtful presentation! Well done. Thank you. Not nearly enough posts on correct bio mechanical cuing for glute activation and safe loading. This is seminal
This helps so much, than you for this!!! I am worried about arching my back as I deadlift. I'm not sure if I should be keeping my pelvis in, my glutes tight and my ribs down as I deadlift. If so, I have a hard time doing so. As my butt goes back and my knees bend, my pelvis doesn't stay in and my glutes don't stay tight. I really have to look in the mirror and use no weight and really focus on keeping my pelvis in. I'm not even sure if this is how I should be deadlifting anyways. Any tips or can you do a video on extension and flexion of the lower back while deadlifting. Should I have a arch in my lower back or not? I see people doing it both ways all over the internet. eg (strong men and fitness models)
The girl has posterior pelvic tilt at the bottom of the squat - either she is going too deep for her anatomy or her stance is wrong or both. Spine motion under load is bad. I don't know about the hip thrust and the posterior pelvic tilt but as far as my understanding goes ( read two books by McGill) if posterior pelvic tilt is needed then assume slight pelvic tilt at the bottom position of the hip thrust and maintain to the top. and don't go to failure - stop before losing form.
Can we talk some more about posterior tilt / buttwink pleeeease?! I can only get to parallel without the tilt starting. I’m glad to have identified the problem but I don’t know how to work on it to have more mobility. I just can’t squat without my hips tilting in and having to lean forward to compensate. It’s like being smushed by the bar 😅 I know my lower body is strong enough to squat more weight but it’s just not safe until I figure this out.
What’s your opinion on DOMS? I feel like I am pushing myself very hard during my Glute workouts but I’m not sore the next day. I’m confused. Do you have to be sore to see results?
Starting your Strong Curves on Monday! Question though, would you recommend doing it while trying to lose weight/body fat, or should I start once I’m a tad closer to my goal (about 25lbs away)?
Please can you tell me if doing squats is a high risk exercise for the knees? I had knee issues and now Iam doing weight training to make them strong, but not sure if it will cause further injuries in my knees (of course trying to do it with a good technique). Thank you so much! Your videos are great!
My boyfriend is tall and doesn’t think it’s safe to do any hip thrusts. Do you have advice for tall men, what they can do to grow the booty without hurting the back ?
Man THANK YOU FOR THIS VIDEO. I looked for too long to figure out how to hold my lumbar and everything says just says neutral- which I instinctively knew didn’t make sense because we must be counteracting something on a pull motion. The intent to pull slightly into stripper ass is the way to go.
I’ve heard, possibly from you or in an interview with you, if you make sure to constantly engage the abs it will protect you and keep you in that proper tilt… Is that correct?
What if you have a connective tissue condition? I have Hyper mobile Ehlers Danlos Syndrome and have an anterior pelvic tilt I’m trying to correct by strengthen my core glutes and back. Building muscle for people like me is extremely challenging but not impossible.
I have a question for any exercise that is supposed to work the glutes. Some exercises i can feel my glutes burning but some exercises I do not feel anything. Even if I increase the weight. Do I need to "feel the burn" for an exercise to be effective?
What about with step ups & walking lunges i get ql pain only on right side, i have a hip drop on right side too & lateral pelvic tilt causing a weak under active right glute & tight hamstring ??
Bret can you please help me out!:( i have no luck growing my glutes , i rarely ever feel a "burn" im my glutes, mostly my knees and quads. What could i be doing wrong?
What do you suggest if I have very mild pain at the tops of my knees when I squat to full depth? Could I still have a leg workout with exercises that don’t hurt my knees?
Bret Contreras ,Have you ever tested the activation of the pectoral muscles during such exercises ua-cam.com/video/bPSYDtuhQDc/v-deo.html with a rubber bands?
Hi friends my English is not good special to listening i didn't understand what he said but I thinks its important topic plz guy help me what he said ,I understand more in msg than speaking 😣😛
Hi Bret, I get it, but by doing that you get "butt-wink" as illustrated by the women that are featured in your video. Maybe you can talk about whether or not "butt-wink" is an issue in a future video? Does it actually matter? I follow Erin Stern and she "butt-winks' like a champion 2x Ms. Olympia that she is! lol. A top female sumo lifter recommended (cannot remember who it is but she was featured on Calgary Barbell's channel for a couple of videos) that you "brace" your core, (pull your abs in-because most people are weak in transverse abdominis and that-in her opinion was really the issue), in your deep position which stops the "butt-wink" and keeps the back neutral. I am not arguing your knowledge at all, but more pointing out the idiosyncraticness of colloquial terms being used and the controversy regarding ANY anterior tilt whatsoever in the ass-to-grass position. Personally, I already have some excessive anterior pelvic tilt and scoliosis, so learning to be more posterior tilted, helped me a lot to feel stronger in the bottom and to push the floor away, as it were. As I continue to get stronger and improve my dead (sumo and traditional), I may add back in some anterior tilt and see how it feels. As an aside, I already bring to the table bulging discs L5 & 4-S1 from childbirth and posterior tilting has had no negative effect at all, no pain. BUT I would feel it, by being TOO anterior tilted like I already am. I think people need to analyze WHERE their spine is to begin with and not necessarily just add in the anterior tilt. For me, it would be a big, massive tilt. But everyone needs to feel this out carefully IMO because anatomy is specialized and how one is actually lifting plays a huge part in the outcome. Love your channel Bret.
Summary of video:
For vertical loading movements (squats and deadlifts) anterior tilt the pelvis
For horizontal loading movements (hip thrust and back extensions) Posterior tilt the pelvis.
But my trainer told me I have lower back pain when I squat cause of anterior pelvic tilt? I dont get it 😭
Pucci Chucci low back pain can occur for a lot of reasons, but is not correct to say that during a squat you have to mantain an Anterior Pelvic Tilt (APT). Is correct to say that during a squat you should mantain a neutral pelvic alignment (that means your physiological spine curves)or a SLIGHT anterior pelvic tilt , because “neutral spine zone” that is “the safe zone” is not a fixed zone but has a little range of motion. So the “the perfectly neutral pelvis position” or “slight anterior pelvic tilt” during squat or deadlift is your ideal and secure spine position. But if you have an anterior pelvic tilt disfunction, i.e. your pelvic is always in “APT position” when you're on your feet , that often is a postural problem from your muscle imbalance (that you can fix), and when you are at the bottom of a squat you go in too much anterior pelvic tilt, (and often also when you go up) you’re overloading your facet joint and this can cause pain in your back, but as i say at the start, back pain can have a lot of causes. (usually people go into posterior pelvic tilt with a flexed spine during the bottom part of a Squat, but there are people with a lot of anterior pelvic tilt that has the problem that I mentioned above ). I hope that is clear.
P.S. Sorry for my english but is not my first language :D
@@featherylight1092 You can overdo pelvic tilt, if you go into too much anterior tilt or pelvic tilt during squat you're gonna end up having a bad time. Its about maintaining a certain degree of control between the ranges of tilt, with a bias toward anterior, but that is once you are approaching the bottom. You don't want to initiate the squat with too much tilt.
@@featherylight1092 it is when u lift the weight not when u Are up and squeeze the glutes to tight that u create an anterior pelvic tilt.
Please make a home workout!! For all of us in quarantine😰
Lower back was killing me after my last sets of hip thrusts today. Perfect timing
Best one to explain the biomechanics. Thanks
I never leave comments..am veryyyyyyyy veryyy curious to know why those 3 people who disliked the vidoe disliked it..i mean why..this is informative..well presented..be thankful
Ar H Thats why I came to read the comments for... to find the negative?
I thought it was informative and well presented too!
Glad to see you posting again on youtube!
The best explanation ever! Thank you so much!👌🤗
Bret is still the one and only glute god. Thank you so much for your scientific contributions, they've changed my gym game
Thorough scientific approach in a language everyone can understand. Thanks, Bret!
Thank you so much! I always do a slight posterior pelvic tilt on my hip thrusts and I've been worried to add too much to the bar for fear that this was bad form and that I was going to hurt myself.
This was an incredible video plz do more of this about other exercises!
Yes, glad to see you posting to UA-cam again -- you've got the teaching gift! I can vouch for the anterior pelvic tilt in hip thrusts and glute bridges -- the times that I attempted to "keep a neutral spine" were the times that I ended up with strained back muscles.
Believe it or not it works! ABSOLUTELY CORRECT! Ive noticed that I naturally do this weather its just my own bodyweight for stretching/moving /lifting or standing in the kitchen cooking and cleaning! I get great relief with anterior rotating pelvis because of all those tight muscles and its just more relief!
Brent , outstanding video on mechanics of the spine 👏
What a thoughtful presentation! Well done. Thank you. Not nearly enough posts on correct bio mechanical cuing for glute activation and safe loading. This is seminal
Seminal? Lol
Time to expand your vocabulary Molly, or at least try to by the time you graduate from high school
Michael Senft that’s rude I just said lol cuz of semen
I love this video. Would love to see more like this! Learning how to lift properly is so important. Thank you Bret
This is such a great video! Absolutely love your channel! Crazy how so many people must do all these exercises wrong
Great video Bret, lesson learned, anterior tilt using glutes not abdominals. Thanks 💪
LOVE these educational type videos. Super appreciate it!!
Great information! Thank you!!!
Brilliant explanation
Thanks because when I first started doing hip thrusts my back would feel it and feel sore and now only glutes!
Thanks, loved this video
Thank goodness i saw your videos sir.🤩
thank you for this! i had it wrong in my head on the squat and this really cleared it up for me :-) week 2 of my programming and feeling great.
Good to hear baby girl
This Is greatly informative! And coming from doctor Contreras himself, you can't help but heed his advice!
Finally ! Where you been miss your videos
This helps so much, than you for this!!! I am worried about arching my back as I deadlift. I'm not sure if I should be keeping my pelvis in, my glutes tight and my ribs down as I deadlift. If so, I have a hard time doing so. As my butt goes back and my knees bend, my pelvis doesn't stay in and my glutes don't stay tight. I really have to look in the mirror and use no weight and really focus on keeping my pelvis in. I'm not even sure if this is how I should be deadlifting anyways. Any tips or can you do a video on extension and flexion of the lower back while deadlifting. Should I have a arch in my lower back or not? I see people doing it both ways all over the internet. eg (strong men and fitness models)
I’ve learn a lot from this butt genius I mean Brett, thank you!!!!
Awesome information, thank you!
Thank you, Bret! Right on!
This is awesome!
Such great information. Thank you!
Love these videos from you. Thanks!
This was very helpful! Thankyou
Very helpful! Thank you!
Thanks so much. You are a great teacher! One question, when you are doing back extensions, do you recommend posterior pelvic tilt? Thanks again 💪👍
The girl has posterior pelvic tilt at the bottom of the squat - either she is going too deep for her anatomy or her stance is wrong or both. Spine motion under load is bad. I don't know about the hip thrust and the posterior pelvic tilt but as far as my understanding goes ( read two books by McGill) if posterior pelvic tilt is needed then assume slight pelvic tilt at the bottom position of the hip thrust and maintain to the top. and don't go to failure - stop before losing form.
Hmm, I see buttwink 🤔
Thank you, sir! It's brilliant!
thank you so much!
Thanks for this! 🙌
Excelente explanation 🍑
Can we talk some more about posterior tilt / buttwink pleeeease?!
I can only get to parallel without the tilt starting.
I’m glad to have identified the problem but I don’t know how to work on it to have more mobility. I just can’t squat without my hips tilting in and having to lean forward to compensate. It’s like being smushed by the bar 😅 I know my lower body is strong enough to squat more weight but it’s just not safe until I figure this out.
What’s your opinion on DOMS? I feel like I am pushing myself very hard during my Glute workouts but I’m not sore the next day. I’m confused. Do you have to be sore to see results?
I know for certain I am doing the correct form though. I have posterior pelvic tilt and tuck my chin
I know it’s late but In his glute lab it says feeling sore the next day doesn’t equate to glute growth
Brett, you need to go to BRAZIL ASAP and do a video with CAROL VAZ !! You aint got shit on her dude, shes the real deal when it comes to booties!!
Thanks
Starting your Strong Curves on Monday! Question though, would you recommend doing it while trying to lose weight/body fat, or should I start once I’m a tad closer to my goal (about 25lbs away)?
Please can you tell me if doing squats is a high risk exercise for the knees? I had knee issues and now Iam doing weight training to make them strong, but not sure if it will cause further injuries in my knees (of course trying to do it with a good technique). Thank you so much! Your videos are great!
I have posterior pelvic tilt & need to figure out how to fix it before I attempt to squat.
My boyfriend is tall and doesn’t think it’s safe to do any hip thrusts. Do you have advice for tall men, what they can do to grow the booty without hurting the back ?
💪💜💪Thank You..👏✌Your Awesome..
Nails it!
But what are posterior and anterior tilts? maybe a graphic with arrows would have helped.. the spine model is kind of confusing..
Man THANK YOU FOR THIS VIDEO. I looked for too long to figure out how to hold my lumbar and everything says just says neutral- which I instinctively knew didn’t make sense because we must be counteracting something on a pull motion. The intent to pull slightly into stripper ass is the way to go.
I’ve heard, possibly from you or in an interview with you, if you make sure to constantly engage the abs it will protect you and keep you in that proper tilt… Is that correct?
NO, properly brace as required, you can't just contract one anterior muscle and expect perfect protection
I did this squat and my mid back is sore and ribs are hurting when I trust sideways. It was a body weight squat. I don't know what's happening 🤷🏽♂️
What if you have a connective tissue condition? I have Hyper mobile Ehlers Danlos Syndrome and have an anterior pelvic tilt I’m trying to correct by strengthen my core glutes and back. Building muscle for people like me is extremely challenging but not impossible.
how dangerous is hyperextension of the spine during overhead pressing, imagining the old olympic lifters doing clean and press
I have osteoporosis, don't wanna slip and break a hip
Could I overdo barbell hip thrusts to the point of causing wear and tear?
What about anterior tilt at the bottom of the hip thrust and then posterior at the top?
Probably stupid question but can heavy squats cause height loss long term because of spine compression ? Even if they are done with proper form?
So hip thrusts are bad if you have a bad back?
How do you know if it's the muscles that cause compression and not an external load like a barbell?
I have a question for any exercise that is supposed to work the glutes. Some exercises i can feel my glutes burning but some exercises I do not feel anything. Even if I increase the weight. Do I need to "feel the burn" for an exercise to be effective?
Question. Could moderate to severe scoliosis affect keeping the spine straight while performing these exercises? Or is it not a factor?
Do you offer programs online or anything like that?? I’m not in Cali but I would love to be on your program!!
bootybybret.com/pages/join-now
What about with step ups & walking lunges i get ql pain only on right side, i have a hip drop on right side too & lateral pelvic tilt causing a weak under active right glute & tight hamstring ??
i’ve had sternum pain after doing hip thrusts for days...what do i do???
Can you use dumbbells, one or two, for hip thrusts at home?
How do you know if you are doing too much anterior tilt? Just trial and error? I find when I try to anterior tilt it irritates my low back a bit.
Yo brett do you do valsalva during high rel hip thrusts ?
Bret can you please help me out!:( i have no luck growing my glutes , i rarely ever feel a "burn" im my glutes, mostly my knees and quads. What could i be doing wrong?
How would this apply to chest-supported T-bar rows?
What do you suggest if I have very mild pain at the tops of my knees when I squat to full depth? Could I still have a leg workout with exercises that don’t hurt my knees?
That happens to me , I just box squat , deadlift and leg press
If reduced Rom it’s pain free do it
If anthore rep range is pain free change it
Skelly looking at bit bare these days...
5/5
Bret how much weight is best or needed for hip thrusts?
GEMINI however much you can handle while doing proper form, then progressively overload
do your research
Wait, wait... which side would the face be :D
👍
Hello Bro😁
Bret Contreras
,Have you ever tested the activation of the pectoral muscles during such exercises ua-cam.com/video/bPSYDtuhQDc/v-deo.html with a rubber bands?
Hi friends my English is not good special to listening i didn't understand what he said but I thinks its important topic plz guy help me what he said ,I understand more in msg than speaking 😣😛
Turn on closed captioning so you can read what he's saying.
@@sissyricketts1732 thank you so much appreciate
Hi Bret, I get it, but by doing that you get "butt-wink" as illustrated by the women that are featured in your video. Maybe you can talk about whether or not "butt-wink" is an issue in a future video? Does it actually matter? I follow Erin Stern and she "butt-winks' like a champion 2x Ms. Olympia that she is! lol. A top female sumo lifter recommended (cannot remember who it is but she was featured on Calgary Barbell's channel for a couple of videos) that you "brace" your core, (pull your abs in-because most people are weak in transverse abdominis and that-in her opinion was really the issue), in your deep position which stops the "butt-wink" and keeps the back neutral.
I am not arguing your knowledge at all, but more pointing out the idiosyncraticness of colloquial terms being used and the controversy regarding ANY anterior tilt whatsoever in the ass-to-grass position. Personally, I already have some excessive anterior pelvic tilt and scoliosis, so learning to be more posterior tilted, helped me a lot to feel stronger in the bottom and to push the floor away, as it were. As I continue to get stronger and improve my dead (sumo and traditional), I may add back in some anterior tilt and see how it feels. As an aside, I already bring to the table bulging discs L5 & 4-S1 from childbirth and posterior tilting has had no negative effect at all, no pain. BUT I would feel it, by being TOO anterior tilted like I already am. I think people need to analyze WHERE their spine is to begin with and not necessarily just add in the anterior tilt. For me, it would be a big, massive tilt. But everyone needs to feel this out carefully IMO because anatomy is specialized and how one is actually lifting plays a huge part in the outcome. Love your channel Bret.
Noooo. Bring Skely back!
evidence shows no connection between spine biomechanics and pain sadly
Bret in spanish please :)