Strongmen, the Bent Press and why your Back isn't a Precious Flower

Strongmen, the Bent Press and why your Back isn't a Precious Flower

What do you say if someone you know sprains an ankle? Something like “yeah that sucks mate, but hey get some good rehab and you’ll be back at it before you know it.”

If someone hurts their back deadlifting how do you react? Differently? Why?

Lower back injuries tend to freak people out, but I reckon in many cases* there is absolutely no reason to view them as a death sentence to your work, sport or lifestyle.  (*obviously not all)

Yes, every injury is different, but fundamentally they are all the same. As soon as the injury has happened your body has set in motion a phenomenal chain of events to control the damage and set about healing it as fast as it possibly can. From the outside, we do our rehab to minimise pain, restore range of motion and strengthen the hell out of the injured area - in order to get back to exactly the same lifestyle we had before the injury, as quickly as possible.

So why don’t we trust that process when we’re dealing with the lower back?

5 Accessories to Improve your Lifts and Prevent Injury

5 Accessories to Improve your Lifts and Prevent Injury

You train hard, you press most days and squat like a Bulgarian but you’re still not seeing the improvements you would expect? Or do you have issues with certain lifts that you just can’t iron out?

It’s likely that there is a weakness within the kinetic chain that just isn’t up to par. Remember a chain is only as strong as its weakest link.

The Barbell Hip Thrust and your Gluteals

“It has been all about the ass for more than two million years. When man first raised his hands off the ground to become bipedal, it was the buttocks, serving as a counterbalance to the chest, which allowed our ancestors to stand erect.” (David Fleming: ESPN, Call of Booty,

The glutes are the biggest and most important muscle group in the athlete’s body. Gluteus maximus is where the bulk of any athlete’s power sits. It begins at the top of the pelvis, then it wraps around the bottom of the hip, where it connects to the front side of the femur. Besides giving the butt its breadth, the glute max is mainly responsible for hip extension. The initial push needed to get up from the bottom of the squat, along with the final stretch of the femur that gives athletes the explosive power required to jump or rapidly change direction.

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osterior Pelvic Tilt (PPT) Hip Thrust is a wonderful way to improve on mind-muscle connection to the glutes. Most people are incredibly weak and uncoordinated with PPT and lack strength, power and endurance in this regard. A PPT is required to prevent anterior pelvic tilt and keep the pelvis stable during heavy deadlifting or squatting. The inability to disassociate the pelvis from the spine is not an ideal situation and often leads to niggly low back pain and eventually injury in heavy and explosive activity.

barbell-hip-thrust
barbell-hip-thrust-training

PPT’ing slackens the hamstrings, which theoretically causes the glutes to have to do more to make up for the lack of hamstring force in times of rapid hip extension. Lastly, it takes the big, thick sausage like erector spinae muscles out of the equation, reducing the amount of low back stiffness from muscular tightness.

After All, What did Chubbs always tell Happy? It’s all in the hips. It’s all in the hips!

Watch as Bret Hip Thrusts 495 for 6. His Shoulders are elevated slightly to encourage more PPT at the start of the movement.


What is Functional Movement?

Over the past few months, We at Evolutio have been thinking up an array of ideas that may improve individuals understanding of both basic and advanced movement principles.

We want to provide innovation in athlete education and continue to bridge the gap between therapists and athletes as we aid athletes participating in CrossFit®, Powerlifting and Olympic Lifting.

We want to do all of this, whilst exploring the underlying biomechanical reasons that certain cues are given by trainers in the gym environment whilst pitching out a few extra little idea’s that could go a long way to improve your movement deficiencies or niggles.

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Functional Movement: We Need To Learn From Those Who Are Younger!

Functional. Someone or something that is able to fulfil their soul task. They are based on real world situation biomechanics, and according to many should involve multi-planar (forward, backwards, left and right), multi-joint movements.

Functional movement is innate to the nervous system in pre-programmed stages of development. It is these pre-programmed stages of development that lends to the picture above. Tell me, does anyone of you envy this child?

The toddler hinges at the hips, sitting back and down into a deep squat to grasp the cup, pulling it close to the body. The toddler powers through the hips, glutes and thighs in returning to the starting position. But how do we measure what is functional and what is not? What about innateness? What about Transferability? What about Sustainability?

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Innateness is just that, innate. Is the movement essential in nature, is it inherent? Was the movement taught or does it seem to come naturally from birth. Transferability is based off of how much and how easy the movement in question can be transferred to other movements, daily tasks or sports for each individual. Tenacity is simply figured out by how well the movement does in the long run. Is it a sustainable movement pattern?

The next question that must be asked is why were you, as a young child able to accomplish a perfect squat or rolling pattern pain free? What activities over time have caused negative adaptation of your neurological, joint and muscular system? We will attack this question in future posts.

The final thought is asking you to define functional. Is it having a special activity, purpose or task? Is it a design to be practical and useful, rather than attractive? Or is Functional Movement simply movement that is not dysfunctional? Think about it and feel free to comment below.