![]() Similar to the basic 90 degree knee bend position, this closely resembles the activation patterns of a reverse crunch or knee raise position thereby reinforcing high levels of core activation while also ensuring the low back stays in a more neutral position. Read more about the hollow body leg raise bench press here. Here are several of my favorite variations in the video below. The hollow body leg raise protocol is particularly effective for addressing this issue this as the core must work over-time to stabilize the spine and pelvis by keeping it neutral. ![]() Learning to fire the core and avoid excessive lumbar arch during chest presses is something many lifters struggle with. Here are several of my favorite variations for eliminating low back arch and reinforcing a more neutral spinal position during chest presses. Yes, excessively arching the back may shorten the bar path (the distance the bar has to travel before touching your chest), however, unless you’re a professional powerlifter, the neutral spinal position is far superior on all fronts not only on the bench press but on most if not all movements. A majority of the extension should be occurring through their upper back and t-spine while keeping the lumbar spine relatively neutral. ![]() While it’s important to maintain a “big chest” while keeping the shoulders depressed and retracted during chest presses (which may result in a very mild and natural arch), many individuals compensate by producing excessive extension through their lumbar spine.
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