You Have Been Lied To About The "Neutral Spine" - Do This Instead For Better Form & Posture
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- čas přidán 2. 08. 2024
- Beginner Body Restoration Program: www.conorharris.com/beginner-...
0:00 What A Neutral Spine REALLY Is
1:11 Research On The Myth Of A "Neutral Spine"
3:57 Neutral Spine Tutorial
11:16 Neutral Spine & Heavy Weightlifting Tutorial
13:15 Big Announcement! :)
Why is life so complicated.
In this particular case, because people regurgitate information they’ve heard without critically thinking about it
@@conorharris Well I hope I'll feel less awkward deadlifting after this video, thanks!
I give up 😅😂😂😂🤷🏾♀️
@@conorharrisI think its salesmen but, that might imply people were less naieve before sales.
It's more complicated than that, is my point.
Thank you for everything
This has very quickly become my favourite channel in this field. Great stuff.
Loved the video Conor! I think this is what many people have been asking for in the comments: guidelines and how to apply PRI principles to common gym exercises (sometimes the other drills can be a bit confusing to program, or tricky to perform alone)
Awesome news. I have been absorbing a lot of your mobility content. It has been tremendously valuable to me. I am excited about this program!.
Awesome video, thank you for all the examples!
Omg thank you for going through breathing for heavy lifts! I took your beginner course and I’ve been trying to breathe consistently through heavy lifts and I can definitely see it limiting my gains.
Speaking of, can’t wait to see that gainssss program!
Really good video Conor! So many people need to understand the stack.
Much love, Dale!
this is a good ass video, mate. i've always naturally done that arm reach before deadlifting because of having a negative ape index, but now i know why i really do it i guess.
always looking out for shoulder related content from you, some stuff helped already but i've had a gammy shoulder for yonks, hypermobility i guess, all sorts of lumps n bumps scraping around in there, really weak rotator cuff on that arm, tight longhead and a much smaller delt, too. could never figure out why
It depends on individual. If a persons lower back is Kyphotic, it would make sense to curve the back, if it is lordotic, flattening is ideal. It all comes down to bringing the spine to a neutral position.
I do agree in some instances it can be ideal to cue a little thoracic extension
@@conorharris But it should be done by using those muscles not by hardly forcing any part of spine to flaxtion or extention, it should be done by training appropriate muscle so that it can become the subconscious habbit ❤.
Another great video thank you Conor!
Looking forward to that weight program!
A slight tuck of the tailbone, to even out pelvis...I thought that was the main part of the neutral position 🤔
Underrated channel right here.
Great content! One of the only creators making detailed, valuable content like this. Are there any weightlifting and also walking shoes you'd recommend? How can we hear about the weight training program? Thanks!
Also, thank you so much for this content ❤
The important part is not moving the spine while under heavy load.
Strongmen move enormous atlas stones with a curved back but brace to maintain that position throughout the lift.
Looking forward to the weight training program!
Would you do a video about IFI (Ischio-femoral impingement)? Its not FAI. It’s the narrowing between lesser trocanther and ischial bone, which causes pain and scarring to the quadratus, sciatic nerve and hamstrings.
I’m sure there’s a way to treat it conservatively but there’s not much literature.
Best Ever! Thank you
Could you recommend any specific exercises to help strengthen the hamstrings and gluteal muscles to realign the pelvis and ultimately correct kyphosis/forward head posture?
Hey man see uve pack some good gainzs recently 💪
Loved it ❤
this is exactly what i need ! i have a question: when squating and DL do i need to slightly spread out my toes or better off pointing them straight ahead and
Hi. I have tilted pelvis and twisted spine. Which of your programs would you recommend? 🙏🦄
This is why the deadbug is a foundation exercise. That and active/passive deadhang!
@conorharris Awesome🙌will the weightlifting course be good for someone who works out at home,using free weights/body weight? I have access to a variety of weights & a few bars,but no weight machines.
Thank you x
Should we be protracting our shoulders during push-ups and planks?
WHO LIED TO ME?!? Was it steve?..Steve?... *STEEEVE* 🤜
Ive felt left side abs engage so many times over the last month but fight or flight takes over. I swear i did this as a kid and its weird seeing it after ive lost it.
Would a lateral tilt change how this process works... i really want to lean back and stick left leg below my body weight and stick it way out. Is that normal? 😂
Also, my left knee will just give and i feel balanced where it is but i cant hold it... its like i hav to breathe out and in at the same time and pressures are off internally. Weird stuff.
@conorharris would this recommendation change any with Olympic lifting. Often it is cued, by notable coaches, that you should have some global back extension when you set up for the pull…
Truee Neutral spine, still contains curves, it's like neutral in a gear box move through into the opposite position , curves can shape but don't disappear totally , can be really long or really curved.
Nowadays people teach benching so that you activate your lats, not pull your scapulae back. Opened my eyes in that movement that really wasn't clicking for me. And for deadlift pulling the slack off the bar to get your anterior chain under some tension first so you don't just yank yourself off position.
Hi from South Africa.. Please help..
I fractured my hip still recovering. Can't go for replacement.. I need excercises to help to walk again. Muscles very weak and still walking with a walker.. 6months.. Is you can help please.
If you have something like straight back syndrome where your thoracic spine is straight like a rocket, too extended, and need more kyphosis in the thoracic area or flexion instead of extension associated with forward head going the other way, anterior pelvic tilt, and scapula winging due to straight back, what muscle groups should you work on first to start correcting these problems?
I would suggest thinking air flow first, not muscle imbalances. Solve that one, and everything usually falls in line. At least this was my experience.
Muscles are slaves to the position bones put them in. The amount of muscle activity you get from breathing in a day is quite significant. Over 20,000 breaths. Every single day. You want to talk about breeding muscle imbalances, that activity is really the one you do the most. You couldn't go a day without it. Bad respiratory function reinforces it's own patterns and puts some muscles at a mechanical disadvantage.
Simply trying to strengthen them on their own isn't changing the job demand to the muscle on a daily basis. Traditional strengthening modalities do little to re-educate the muscles on context within movements. To state that simply because a muscle isn't strong enough, it won't work enough during a given activity is overly simplistic and in my opinion incomplete. A muscle that has a better line of pull or position to do the work usually contributes more. If you're always in a state of a couple muscles in particular having a better position to contribute, those muscles typically end up getting pretty strong and the other ones that are disadvantaged are going to get weak. I always like to ask the question of "why" is something weak or overactive.
In my opinion, this approach helped me "knock over more Dominos" than the over a decade of physical therapy I received for the same problems over and over again.
I would recommend you go see somebody who can take a look and figure out what you need to do to address the issue. Since You're watching Connor, I would say you're already taking some good steps. This stuff is complicated. Not every equation can be reduced to simple, pretty square numbers. Not every explanation can be so simple, especially when we're talking about something is complicated as the human body; as you would lose the nuance that is truly needed in order to understand. Just fruit for thought. Hope you are well! Good luck on your journey
It's ok to do the squat with heels elevated ?
What if you can't feel both inner feet equally on the floor? And shifting your body around in order to feel the floor just throws your balance off?
(12:06 the butt wink) on the second rep usually always gets me my on higher weight sets. First rep is great as my mind is focused on these tips for bracing. But after my first rep is complete, and my cns just fired muscles all over my body for a squat, it’s difficult to keep that focus back to bracing and neutrality.
Any tips for this?
My mind wanders back to its habits. I'm making new ones. 5akes time but every few weeks its a little better with a new area of weakness that is exposed... don't g8ve up... the alternative Isn't any better 😂
Relax and breathe, or focus on it in a relaxed intensity. Fight or flight will see that bad things are not happening and trust will form
It’s okay if there’s a little buttwink! As long as it’s not painful or potentially related to a pain experience. I would suggest re-setting the brace a bit between reps
I good example is high level golfers (or ppl who have good swings). They aren’t erected with a tilted back, back but a neutral back.
@conorharris please make a video on hiatal hernia pleasseeeee.
it's like an arch-buttressed bridge, makes sense physics-wise
Most people wouldn't be able to see their spine shape without someone else checking. Without the external feedback, it is impossible to know. The "straight back" is just a clue for neutral spine from coaches and not a lie. I doubt anybody can make their spine perfectly straight standing. Your stacking is different from the stacking in hollow body hold, gymnastic ring's support hold or handstand.
What anime is on that shirt?
I always thought "neutral spine" meant the slight lordosis-kyphosis-lordosis that you described as the normal resting positon, not the dead flat, ramrod "straight." My mistake to my benefit, I guess!
Sir please make video on scoliosis
Question Conor, i have been lifting for 5 years consistently and i am a CS major. I set on the desk a lot. I know this is odd. But, what do you think of a sleeping pc set up? I care a lot about my progression in squat bench and deadlift. Therefore, setting a lot hurt my lower back
Sleeping PC set up:
- split keyboard (2 pieces for each hand)
- monitor on ceiling of a table
Interesting. If you stack by softening the knees, you’re stacked relative to the ground but not relative to your leg. Though complicated, the feet/calves and their geometry sets up everything else.
Can you speak to the value of learning to stack without considering the weak/tense feet calves and excessive tension in quads/hip flexors from sitting?
deadlifts .... lowbar squats?
Stott Pilates 101
I asked my spine surgeon why more neurosurgeons didn’t speak out about the dangers of dead lifting. He told me shut up, as he had kids to put through college.
😂 Good one!😂
But seriously, deadlift is one of the best exercises for strong back.
one of your most popular exercises, in Which you lean against a wall and push a chair forward releasing your back and back ribcage,
I have found that i can do the chair push away exercise better, if I don't lean against my lower back against the wall and just use your posture stacking queues and the chair push away queues.
Combined with the patented "conor breathing technique" I have found a lot of success in at least feeling my back stretch.
What i'm wondering is if you think this is bad, or if you could tell me the negatives of not having my low back on the wall (Its very hard for me to do the exercise with it there)
IN 1969 ?
EWE HAVE BEE LIED TO THIS IS NOT YOUR WALKING FRAME THIS IS YOUR DEATH HUN