Improving Your Lifts

Angie Davis
Nov 4 · 3 min read
Photo by Victor Freitas on Unsplash

If you’re in the gym regularly, or if you work with our trainers, you’ll hear them constantly harping about proper form, correct posture, and good breathing. We do this because these elements are at the core of every movement you make. These are the foundation for everyday life, for strong abs, and for improving big lifts.

Imagine a person who can move heavy weight. You know that person. But, if they twist, turn, or arch their backs while moving that weight, they aren’t using their body as it was designed to be used. Fortunately (or unfortunately?) our bodies are smart, and they will compensate. When one area isn’t working as it should, another will kick in, and you’ll get your lift.

And this will continue to work.

Until it doesn’t.

That shoulder injury pulled muscle, or sore knee. . . . That was your body compensating for you. The incorrect posture led to a physical breakdown of another part of your body.

Imagine this. You’re setting up for a squat. You get a nice big chest and you reach your hips way back, because you don’t want your knees to come over your toes. You want to stay tall, so you start to arch your back, keeping your big chest. But now your depth is gone.

Notice the arch in the back. This will strain your lower back and prevent you from lifting properly.

When you are close to max extention at the pelvis and spine, you are stuck. But you know the solution. Dig deeper. Reach harder. So you get bigger through the chest and arch your back some more. And now. . . . You’ve lost your core.

It’s almost impossible to control your pelvis in this position, so you shift tension out of your abs and into your lower back. Your glutes and hamstrings don’t work properly. They struggle to do their job of hip extention. And eventually this poor form leads to lower back problems and tight hips.

Now imagine this. Before you squat, you exhale your ribs down, locking in your abs. When you inhale, you feel the air filling your upper chest and mid-back. Your pelvis is in a neutral position, stacked below your ribs. Your knees are soft.

Now, sit down, not back. Your heels stay planted, your ankles flex, and your hips will shift a bit behind you. Your knees will track forward some, but not over your toes. Your abs are still actively engaged. You have room for depth, without unnatural extension.

Notice the straight back and neutral position of the hips and ribs. This will allow you to lift properly.

Let me clarify, not all extension is bad. Only too much extension, too often. As you drop down in your squat, you will naturally extend your spine and pelvis some. Heavier lifts will require more extension. This is normal. This is ok. But the hyperextension at setup or in the middle of a lift creates danger.

This theory doesn’t just apply to squats, but all lifts, including deadlifts, pullups, kettlebell exercises, overhead presses and more. This neutral position allows us to build real strength and it allows us to keep mobility as we get older.

This setup takes practice, but it keeps us from building false strengths, full of compensations. In the end, it makes us stronger, because our bodies are functioning as designed, keeping us healthier, longer.

To find out more about strength, mobility, and functionality training, stop into Gulf Breeze Aerobics and Fitness and visit with our trainers.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade