One of my favorite tips from @martinslicis. If you want to see this cue in real time check out our recent YouTube collab video “The ULTIMATE Deadlift Tutorial (ft. 2019 Worlds Strongest Man Martins Licis).”📲 _________________________________________ This is the 923rd #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). SETTING NOTIFICATIONS will help you be first in line each time I post.

4 years in the making. I got some sample pages back today & wanted to share them with you. Stay tuned for how you can get a sample chapter in a few weeks! . If you’re frustrated with pain when lifting (knee, back, shoulder, hip, elbow, etc) this book is the answer! Pre-order now from amazon.com & bookdepository.com!!! _________________________________________ This is the 922nd #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). SETTING NOTIFICATIONS will help you be first in line each time I post.

You have to EARN the right to lift heavy.🏋🏼‍♀️ __________________________________ This is the 921st #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). SETTING NOTIFICATIONS will help you be first in line each time I post.

The message is simple. Spine movement is normal and needed. But when we lift heavy we want to try and minimize it by bracing our core & stiffening the spine! This not only keeps the spine safe but enhances power production from the arms and legs!!! As Dr. Stuart McGill @backfitpro says “proximal stability enhances distal power & athleticism.” . Some critics of this statement will say, “but new research shows the spine moves when you squat and deadlift!” I would agree TO A POINT. In the article “variability of lumbar spinal alignment among power and weightlifters during the deadlift and barbell back squat” by Aasa et al in Sports Biomechanics 2019 they showed small movements within the low back during lifts (highest ROM in the lumbar spine was 22 degrees for the deadlift and 18 for the squat). BUT if you read past the abstract you’d see they said that spinal adjustment were made in all 3 dimensions of the lumbar spine. The mean ROM of flexion extension motions “indicate that most powerlifters and weightlifters kept their spines within their neutral zones.” . So while there is a SMALL amount of movement that occurs at specific lumbar joints (those in the study did 70% of 1 RM for triples) the entire lumbar spine adjusts in different planes of motion in order to have overall very low variability of movement that does not push the lifter in flexion or exterior of of the neutral zone range. This is why bracing is so key. We want to limit as much motion as possible when we lift heavy! . If someone would push past that zone by lifting with less ideal technique and not trying to stiffen their spine as much as possible, they place their body in a less optimal position & increase risk for injury. _____________________________________ This is the 919th #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). SETTING NOTIFICATIONS will help you be first in line each time I post.

Are your hip flexors ALWAYS stiff? Do you stretch & roll them and they keep feeling so dang tight? Too often we focus in on the area we FEEL stiff & think we’re fixing the problem by addressing that specific area. Realize that stiffness like this is often a consequence and after effect of something not working optimally elsewhere in the body. . If you do a poor job of stabilizing your core when lifting for example, your body will search out stability somewhere else to protect itself. It will create this “fake” stability by stiffening your hip flexors sometimes. So by stretching them, you’ll decrease this tone temporarily - but until you actually learn to improve authentic core stability and address the underlying WHY behind the problem - the stiffness will continue to return. . Takeaway: always take a step back and look at the entire body. Understand stiffness & pain are often symptoms of something problematic elsewhere in the body. The content I create at SquatU is here to help you understand how to screen & uncover those “whys” so you can take the first steps to moving better, feeling better & performing at your best.🏋🏼‍♀️❤️ _______________________________________ This is the 917th #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). SETTING NOTIFICATIONS will help you be first in line each time I post.