The correct way to do parallel back squat is to straight up the segment trunk as well as possible so as to minimize the forces that the lumbar spine can support. It could be a mobility/flexibility issue, stability issue, motor control issue or a combination of these three. This is even more pronounced when compression loading is combined with lumbar flexion. Change ), You are commenting using your Facebook account. With all of these muscles, they have to be switched on for the duration of the movement, especially at the bottom of your squats. I hypothesize that it is likely increased lumbar flexion that occurs at the sticking point of the squat in order to attain depth and increase verticality. The part of the body where this “butt wink” occurs is in the lumbar/lower back region. Meaning people will regularly squat only to parallel and have 50% of max flexion or do a beautiful Kettlebell swing with around 50% of max flexion too. So we will use it as an example in this comparison. Participants were given a booklet containing their training programme and recorded missed sessions by crossing them out. There are many other people out there that have different views on what these words mean, but this is one that I would believe to be correct. Doing these next few drills will help improve your squat and get rid of, or minimise lumbar flexion. I have searched up plenty of information on lumbar flexion and I will share with you all what I have found on it. Apply more pressure to trigger points when foam rolling, Hip rotations (rotate forward then backward), Start small rotations, then progress to an Increased range of motion, Start with smaller lunge and hips higher, then progress to a longer lunge and have hips lower, Tactical frog with added internal rotation, Start with knees slightly outside shoulder width, then progress by having knees wider, Single-leg elevated hip impingement preventing drill (Dr. Quinn Henoch), Progress by placing foot on to higher box, Start prone and progress to supine, also increase time under tension, Start with bodyweight, then progress to resistance bands, Bodyweight counter-balance squat technique, Start with high box (above parallel), progress to parallel, then to below parallel (end range of motion), Start with three points of floor contact, then progress to having only two points of contact (opposite arm and leg), Start with bodyweight, then progress to weighted, Start with one limb out and progress to opposite arm and leg out then progress to both arms and legs out. Most people with time and consistency, can rid their squatting from lumbar flexion. Posts; Latest Activity; Photos . During a loaded squat, there appears to be a relatively safe range of motion in which the lumbar spine can adapt (eg: slight lumbar hyperextension to neutral or very slight lumbar flexion). To describe to you what it looks like, it is when you see the lower back go from neutral to a flexed position also known as a posterior pelvic tilt (bottom looks tucked in). – Coaching . Beginners. Repetitive and end-range lumbar flexion stresses the posterior part of the disc, where it’s weakest. Lumbar flexion is generally limited due to soft tissue tension, whereas the other motions may be limited by either soft tissue tension or bony approximation. Why is this point so important? squat) est un mouvement d'accroupi qui constitue un exercice poly-articulaire de force et de musculation ciblant les muscles de la cuisse (principalement quadriceps et ischio-jambiers) et des fessiers.Il sollicite aussi les mollets, les lombaires, les adducteurs et les abdominaux. Core strength is another type where you allow movement in lumbar region to strengthen muscles around it. All Discussions only Photos only Videos only Links only Polls only Events only. Maybe that little bit of lumbar flexion under load is ok. Strength Cond J 2007; 29 (2): 10–25. Filtered by: Clear All. This can lead to a hamstring strain, but more importantly, the muscles that control excessive lumbar flexion … Lumbar Flexion in Squat? His method was to strengthen the abdominal muscles, enhance mobility, and strengthen the glutes. If this test got a pass and torso is still not upright, then core stability and/or motor control must be the problem (assessments/exercises to be discussed later). The average amount of flexion-extension range of motion in the lumbar spine measured during the deadlift and squat were 22 degrees and 18 degrees, respectively. July 20, 2017, 10:57am #1. Reported adherence was high with a mean of 2.1 missed sessions from a possible 48. Dr. Paul C. Williams, an orthopedic surgeon, created the Williams Flexion Exercises or Williams Lumbar Flexion Exercises to help people manage lower back pain without surgery. For example, if an athlete back squats (loaded with a barbell) to top of the thigh parallel and can maintain a "neutral" spine, but going any deeper creates lumbar flexion (posterior rotation of the pelvis), then the athlete should squat no deeper than the position in which they can maintain the neutral spine position. Conversely, if you’re in the posterior pelvic tilt category, your pain will more likely be the result of excessive flexion of the lumbar spine. That ends my blog on lumbar flexion. new posts. “mobility is how well a joint moves and flexibility being the length of a muscle”. Frankly, textbook form is a myth. Change ), You are commenting using your Google account. Collapse. In participants who were unable to prevent lumbar flexion when deadlifting off the floor, the bar was raised to a level in a squat rack where a straight back could be maintained. It has been postulated that if the client lacks hip mobility the lumbar spine will flex to compensate for the lack of range of motion (Kritz). With what I would consider normal flexibility, lower spinal flexion should only occur after the abdomen comes into contact with the hips further dispersing the load.Thoughts? These leaks can reduce force production potential! What is so interesting to me is that it seems like it is IMPOSSIBLE to avoid this amount of lumbar flexion. X. Can someone figure out what the hell Im doing wrong? If the angle isn't there, then the shear forces will be greatly reduced. Which it is when squatting with external load, be it a barbell, dumbbells, … Everyone should aim to being able to squat below parallel as there are so many more benefits of squatting lower (to be discussed in another blog). In the lumbar spine this seems to be around 15-18 degrees for the entire spine motion. Unwanted lumbar flexion often occurs when transitioning to standing from a seated position – these individuals will often round their lumbar spine at the bottom of the squat (butt-wink). And most of the time, this little bit of lumbar flexion, actually brings the lumbar spine closer to a more true "neutral" position or just slight flexion, as back squatting with load tends put the athlete in more of a lumbar extension position to start with. If you have fixed all other mobility, motor control and core stability problems, then you can look at the hamstrings to see if they are the problem, but this is unlikely. La véritable question est d'ailleurs souvent plus «où arrêter la flexion» que «combien mettre sur la barre». Maybe by not full squatting and getting a little counternutation of the sacrum, creating some lumbar flexion, does the same to those structures as does the half squat does to the knees.Just a thought...Trust me, however, I am not going to go out and coach an athlete to flex at the bottom... but I am not going to sweat it, if I see a little bit of it and it doesn't cause any issues. formcheck. I have a keen interest in this area as I see many people have this issue and I am currently still trying to fix mine! Stability: This relates closely to motor control. For almost all resistance training, body tension is crucial to prevent energy leaks. One would have to think it teaches proper spinal alignment with hip, knee and ankle flexion/extension. Anatomical differences necessitate deviations from textbook form in terms of foot width, toe flare, depth, and torso and shin angles. So, why do we see a strong injury mechanism in one instance and a weak correlation in the next? Only perform the next test if you struggle to go past parallel in a raised heel prisoner squat. Mobility/Flexibility: The Co-Founder of Cressey Sports Performance, Tony Gentilcore best defined what the difference of mobility and flexibility is. Serious (such as fracture, cancer, infection and ankylosing spondylitis) and specific causes of back pain with neurological … Page of 1. Before you teach the squat or the hip hinge, it is important to first understand the difference between the two (videos: hip hinge, squat) The deadlift is hip hinging at it’s best. Search. Doing these next few drills will help improve your squat and get rid of, or minimise lumbar flexion. Squats reveal approximately 40 degrees of flexion, golf 48% of max flexion, kettlebell swings 26 degrees of lumbar flexion, and the list goes on. "With what I would consider normal flexibility, lower spinal flexion should only occur after the abdomen comes into contact with the hips further dispersing the load. Sacral counternutation is subtle, lumbar flexion is dramatic. I don’t know why I have such a problem with lumbar flexion. Any questions or feedback on this blog would be greatly appreciated, like and share. Lumbar flexion before reaching parallel is another common issue in the body weight squat. EXTENSION OR FLEXION FOR THE LUMBAR SPINE 19 numbers recorded so far are too small to be more than a guide. It is essential to learn how to move through the hips, keeping an extended lumbar spine during activities of daily living and during gym exercises like squats and deadlifts. This is because the hamstrings are put in minimal stretch at bottom of squat as significant knee flexion reduces stretch on them. Que l’on aborde le problème du squat par la sécurité ou par la performance, l’amplitude est au coeur du débat. If you lumbar flex above parallel or just at parallel you need to try fix that as you are at most risk of injury. So as well as activation, technique of performing the squat should be considered. The thought is that any lumbar flexion under load may be bad. So when you contract them, you automatically invoke a degree of lumbar flexion – you get rounded. ( Log Out / This came from Pavel and possibly from McGill... Not sure, would have to learn more about it.What are they claiming the purpose is?My question/concern would be, at what part of the movement would the intitial pre-flexion take place? Finally, some degree of lumbar flexion occurs every time we squat. I’ve tried bracing, I’ve tried teying to keep my low back arched or contracted. 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