The Most Important Thing You Will Ever Learn About Lifting Weights (Audio Only)
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- Опубліковано 24 кві 2017
- An audio recording of Mark Rippetoe reading an article entitled The Most Important Thing You Will Ever Learn About Lifting Weights regarding control of the low back during barbell training.
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This is very true, ive been lifting for 8 yrs or more and from time to time i'll really screw my lower back up either squatting or deadlifting. Normally its due to a lack of focus, I find that protecting your lower back during squats and deads makes those lifts very technical. Your form has to be spot on or youre probably over compensating from your lower back.
If you've ever watched a legitimate training video they always inform you that an exercise is not for everyone... this is especially true of a deadlift... a deadlift is not for everybody!
@@danstafford5977 Yeah, bending over and picking something up off the floor is definitely not for everyone. Makes plenty of sense.
thanks for the upload!
Anterior Pelvic Tilt crew checking in. Always ready to squat.
Profit?
Really thankful for this video and the low back control video you released a long time ago. I finally can deadlift
without worrying about injury and get strong.
thereal Where’s the lower back control video? Have you the link, please.
startingstrength.com/video/platform_lower_back_position_control
5 comments already and no mention of 10:30? Seriously? You people either didn't listen to the whole thing or you are not new to starting strength.
MoBatrOn Hahahaha
why couldn't he just say it in his normal speaking voice? He says it like a guy sneaking up behind you in the prison shower.
+TRDBucket he would make an excellent inmate,patting your lower back while he tells you to squat down for the 5th time.
very helpful que though.
@@TRDBucket xD
Your awesome coach thanx for shareing
Thanks Rip!
There is a great video of RIP doing dead lifts. What's really cool is you can see his lower back contracting before each repetition.
😂
Great content. Keep it up!
Thank U:)
Snap City must then only have brave lifters...
This is kind of blowing my mind right now. I'm a very experienced lifter, and as I stand here now, I'm unable to feel my low back muscles contracting. I've also been experiencing alot of low back fatigue/pain from lifting. Going to try the methods mentioned here. Thanks Rip!
J Mo 3212 if you experience lower back fatigue doesnt that mean you lower back is working?...
I've wondered this myself, and yeah, I've typically thought of it as an issue with overuse, but the fact that I seem to lack the ability to contract my lower back as discussed in the video, has me wondering it's more of a problem with a weakness in that musculature.
Lumbar extension is much harder with tight hamstrings.
at which point during the lifts Rip mentioned do we need to contract the lower back? The whole movement?
Brutha Fromanothamutha whenever there is a tendency to flex the lower back, for example in the bottom of a squat
question for Starting Strength people: why is everybody recently putting emphasis on the anterior pelvic tilt being the cause of back injuries? thanks for all the info, you rule!
Ana H would love to know the answer to this too!
I'm no expert but think it's two things: 1) the tilt puts your low back into exaggerated flexion 2) the abs are slack as a result and so the muscles in your back have to deal with all the stress
Exaggerated extension rather lol
Because we all sit in chairs too much.
Found this difficult to follow without illustrations in either print or video form.
it seems to me chris duffin is teaching the exact opposite : it seems very difficult to brace correctly while extending lower back...
pierrot monami Chris Duffin > Mark Rippetoe
You can always take your breath with a neutral spine and then shift into APT. However, in APT, retracting your navel allows diaphramatic breathing possible
You must be an SRV fan.
I can activate and contract my low back but when I get down into the low deep squat stretch outlined in the book my back rounds badly. What's the cure or cause? Lack of strength or inflexibility?
CWBush73 you could have stiff hips compared to your low back. Practice getting deep hip flexion with a tight/extended low back in the hands and knees position and rock your backside towards your heels. progress to bodyweight squatting and push your knees out with your elbows.
Micah Hayek thanks, I may or may not be strong as an ox but if you can't get into position its worthless
Simon Lanham I don't use a weightlifting belt. Would that help?
I can do it on rack pulls
3:18 - 3:30 lmfao
Is there a video on this? I'm more visual
ua-cam.com/video/aXfOdvd-sJ0/v-deo.html
i can definitely feel my lower back contracting, its just that when i decent down into a squat at a centain point its almost like those muscles just dont respond anymore no matter what i do, once i go into a butt wink i cant find a way to contract them
dor same idk how to keep it like that at the bottom :(
If I recall correctly, according to the Starting Strength book, you should spread your knees farther out to prevent "butt wink" at the bottom.
I don't understand this. Do I want to start off the squat with anterior pelvic tilt? Or a neutral spine with lumbar muscles engaged?
Nvm the other comments cleared this up
If I am what? I'm What?
Good Lord Please tell me WHAT!!!
Hearing rip say he couldn't play an Amaj7 made me happy. There is at least one thing in this world I know that rip doesn't =)
Still he doesn't seem like a jazz guy.
OMG, he said "hips" without the accent at 1:44.
This is unreal
Shouldn't the back be neutral for deadlifts and squat? Not arched like a woman
Temo Fasa You should maintain a natural lordosis
Temo Fasa no, you wanna be 'locked'..
No it shouldn't be neutral.
It should be in extension, but not in hyperextension like I see women in the gym doing it.
I think I have been screwing this up my whole life.
pretty sure sphincter muscle is more important, but hey, whatever floats your goat.
considering heavy lifters get hemroids a lot lol that might be true.
I'm 60 yrs. old. I lifted from 1977-2010. no matter what anyone tells you, YOU WILL HAVE ARTHRITIS LIKE YOU WILL NEVER IMAGINE, SORE JOINTS AND PROBLEMS FOR YOUR ENTIRE "Last year's alive" because you "thought" repetitive working out, running, jumping, lifting etc. etc. would be "good" for your strength, mobility, health etc. etc....it's all NONSENSE! Squats with weights or no weights achieve the same effect...BAD KNEES! I wasted my body, and I can't even walk up 2 flights of stairs now because of DEAD LIFTING, STAIR STEPPERS, TREADMILLS, RUNNING ETC ETC.... Get a clue! Working, walking and just doing normal everyday getting around on a daily basis will make your life easier when your over 60! STOP REPETITIVE EXERCISE-YOU'LL HAVE MAJOR PROBLEMS THAT WILL ONLY GET WORSE! Ask a Doctor and stop listening to this nonsense!
My grandfather is in his 70s and he’s never lifted. He was a manual laborer. He has arthritis like you wouldn’t believe. He never trained for strength. You will get arthritis if you use your muscles. So ask yourself if you’d rather live an entire life weak and frail, or endure the pain of old age that comes to everyone, but with the added benefit of being strong and conditioned.
Could someone please insult my intelligence and point me to an explanation of why the lumbar spine should be in extension when lifting, rather than being in a neutral position?
scruffthemagicdragon lumbar flexion under load is a known mechanism for lumbar disc herniations
I get that, but then why not neutral spine?
I think the point is that not being able to arch your back means you can't contract your erectors and won't be able to maintain a neutral spine under load. He specifically says that lumbar hyperextension under load is potentially more harmful than lumbar flexion.
Thus my confusion about what I should be doing with my lower back... the positioning of the lumbar spine is determined by relative strength and firing of all the core muscles; erectors, RA, TVA, obliques, right? It should all be firing to some extent and kept pretty tight when I squat/deadlift/press. Putting my lower back into extension makes it more difficult to keep my abs contracted, which makes me think that now I'm in more danger of hyperextension than flexion. Because of this, I've been aiming for neutral spine in all barbell exercises, following the Kelly Starett procedure.
"the positioning of the lumbar spine is determined by relative strength and firing of all the core muscles; erectors, RA, TVA, obliques, right?" Yes. I think maybe you're confused because you're overthinking this since you answered your own question. You do want neutral spine, but you won't be able to maintain that optimally if you're not able to intentionally contract your spinal erectors. This clip explains ways to develop conscious control of your erectors. This intentional control of your lower back improves your lifting by improving your ability to transmit force through a more rigid torso (ideally with a neutral lumbar spine).
A lot of work sorry would not no what to dp
I had an older female trainer tell me to tuck my boys up when squatting. LoL
I accept that Mr Rippetoe has a wealth of experience & knowledge but for my ears he is virtually un-listenable. Can't bear the long-winded rambling.
WTF? Am I the only one from the neutral spine doctrine?
Love Uncle Rip, but i just wish he would drop the anecdote about female postural proficiency. Though a humorous observation, it detracts from a credibility standpoint; id hate for his message to be lost, or for him to come under fire from some leftist pc group (is leftist pc redundant?).
I am from denmark, so im a "lefty" and i dont find this anecdote insulting or anything like that... hes just telling what he has seen. i dont see whats wrong with that
if you were a trainer in a gym for a week you'd understand why he said this, because its true
Doesn't take anything away from his credibility and if it pisses off the PC police I bet that's a plus in rip's book.
I think the comment about women in burkas is more objectionable, though neither one bothers me that much. I know what kind of person Rip is, what generation he comes from, and I acknowledge that his lifting knowledge is very good. Hence I overlook these little throwaway comments and focus on the good that he has to offer. Any leftist that would be unable to have a critical view of him, as I do, would be doing himself or herself a disservice by depriving themselves of a valuable resource. And if we can improve on his ideas by engaging with him and developing a critical view, that would be best, rather than ignoring folks like him entirely, folks with whom we may agree more than we disagree
I don't think he cares, hes said many things that a lot of people wont be able to get past., but he doesn't care to cater to pussies lol