This technical tuesday can apply to any movements you do at camp, or in life that happen over your head! From Thrusters to Lunge with Press, TRX Overhead Squat, and even Pullovers and Pass throughs, the core work that supports the body is what we will review this technical Tuesday.
A few months ago we reviewed “neutral pelvis” and last week we talked about the pelvic floor. Both of these are highly applicable to overhead movements and are worth a click and review. When we put “stuff”, and in class its usually weight, overhead, it extends and loads the spine. If pelvic position is not neutral (see photo below), as we complete that overhead reach we put undue stress on the intervertebral discs of the low back or lumbar spine. This area of the back is the most commonly injured, and it has everything to do with pelvic position and the way your core controls it.
When pressing overhead, especially from a squat as in a thruster or TRX Overhead Squat, the pelvis should go from slight anterior tilt (bottom of squat) to neutral pelvis, without going into posterior tilt at any time. If your pelvic position at rest is more anterior or posterior (due to genetics or muscle imbalance), then it is very beneficial to work on the range of your pelvic tilt and get some of that R.O.M. to maintain a healthy low back. Awkward motions, like reaching for that spice you only use once a year or that sock behind the dryer, can be the straw that “breaks the back”. BUT, if you practice engaging the muscles of your lower abdomen and your pelvic floor during class every time you work overhead, your low back will be much more prepared for the awkward situations that life presents.
To your (low back) health!
🙂 Coach Michelle
Gumsaba Fitness Class schedule Wednesday 12/14/16
5:30AM Sunrise Danville Womens only class – Coach Karen – Classic Coreture
5:45AM Sunrise Walnut Creek Heather Farms Co-ED class – Coach Carrie – Chipper Humpday
6AM Sunup Moraga Womens only Class – Coach Briana – Classic Coreture
8:15AM Sunshine Moraga Womens only Class – Coach Briana – Classic Coreture
9AM Sunshine Walnut Creek Rudgear Womens only class – Coach Michelle – Classic Coreture
9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach James – HIIT Humpday
11:00AM Cytosport Next Level In Trinity – Coach Michelle (private class)
12:00PM Cytosport All Levels Cardio Kickboxing – Coach Michelle (private class)
12:30PM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)