One of my favorite drills for creating better loading strategies is the heavy ( relative for person) med ball squat or hinge.
Most people would argue that flexion is bad and that the common pattern to train out of is a kyphotic (rounded) thoracic spine. But is that what we typically see?
My current perspective on this is different. I say current because it can change and hopefully will as I dive deeper and learn more. Knowledge should not be static and we need to be careful when sharing socially that we don’t don’t make statements as if they are facts.
As I paid more attention, the more people I observed, the more I realized that most people struggle with being over extended and not flexed. A Flared ribcage and dumped pelvis is more common and can be dangerous under load. There is lack of awareness and control as well as a inability to pressures the body. This lack of ability to pressurize could lead to many instability issues. Better midline stability and the ability to get the thorax stacked over the pelvis when loaded with quality breathing is key.
This drill facilitates a braced core and makes it very difficult to lumber extend while performing the movement. Give it a go and share with someone you know looking for a stronger squat or deadlift. •