Question about my form...

[neicebug]

Cathe:

Could you explain the following to me?

1. Why is it important to keep your back "FLAT" against the floor or step when doing such exercises as "pull overs", "bench press", "chest flies", and general "ab" routines? I try to achieve this, but I catch myself arching inward. Is this damaging to the back, abs, etc?

2. During "DEADLIFTS" (which are one of my favs), at what point do you stop at the bottom and begin lifting to the top? I notice that you said something to the effect of not going below your knees...but what is this in reference to specifically...dumbbells, shoulders?

Any help is appreciated.
THANKS!
Denise

 

[Cathe Friedrich]

Hi Denise!

The lingo is changing in the fitness industry. Where it was once common to say to keep your back pressed flat against the floor for these exercises that you noted, it is now more common to encourgage neutral spinal alignment anchoring the core region, yet respecting the natural curve of the spine. In the last couple of years I have made an effort to cue the latter.

So to answer your question, you do not want to force your back down into a completely flat position, unless it naturally does this with ease. If you have a greater curve in your spine, respect that, and keep it engaged while you maintain a neutral spine.

The reason for this engagement is to protect the back/spine from strain/injury by acting as a wall of support/protection to the body at times of heavy weight lifting. Also, engaging your core while training your core specifically, not only conditions these muscles most effectively but aids in improving postural alignment which in the long haul helps to reduce back pain and other pains that develop as a result of bad posture.

As for deadlifts, regardless of the equipment, try not to take your wrists too far below your knees. Some people are more flexible than that and can safely go beyond that point. If you are one of those people that can go beyond that range then pay close attention to your form. Be sure you are hinging from the hip, not the waist. Also, if your knees start to bend excessively or your spine rounds at the top (like a c-curve) to accomodate the advanced range of motion, then back off the range and only go as far as you can with good form.

Good Luck!

 

[neicebug]

Thank you so much, Cathe! I greatly appreciate the detailed statements that you have offered me.

Also, thank you for finding the time to ask our questions...even on Saturday! It means so much to me as a CATHE fan.

Take care!
Denise