Chest Up ≠ Upright Torso
Vložit
- čas přidán 31. 01. 2017
- Found this video useful? Consider buying me a coffee: tinyurl.com/y59axw3d
In this video, I quickly go over what it means to get into and maintain thoracic extension in our squats. The most common cue to get lifters into this position, "Chest Up", is often misunderstood and misinterpreted.
It's important to appreciate that being upright isn't inherently our objective when squatting. Instead we need to embrace whatever bottom position our anthropometrics/strengths are best suited to while maintaining thoracic extension.
Further, it's really commono for lifters to struggle (due to poor motor control, among other things) to differentiate between thoracic extension and lumbar extension. Addressing this issue is something that will take a lot more detail and time and may be the topic of a future video.
Online Powerlifting Coaching - jcauchi@live.com
City Strength - www.citystrength.com.au
Contact me - jcauchi@live.com
IG - / 5trong
facebook - / jpcauchi - Sport
Yes. This.
This young man know what´s he's talking about! Great video! A very knowledgeable coach!
Informative videos don't get much better than this dude. Always so on point!
I've been loving these weekly videos man! Learning something useful everytime!
Really glad I found this channel just a few weeks ago.
this is the best tutorial i’ve seen on this subject. so glad this came across my youtube, and i’m definitely going to check out your other videos!
very interesting video jp, its nice to see videos explaining these things, please keep making videos like this. top work
Keep up the good work JP! It's really awesome how you pick up 1 specific topic and go in depth on that instead of the typical basic videos like so many other youtubers.
As always, very informative. Terrific job of clearing up common misconceptions and putting the concepts into layman's terms. This is why I frequently visit your channel J.P.!
john your videos are always spot on. very informative and accurate teaching. thanks coach!
Every technique you teach is so well explained. You're a gifted teacher, brother! Great info.
You got the most informative videos on powerlifting right now among all these youtube powerlifters. Most of your topics are original and haven't been discussed by others before. You also explain things clearly. Thanks and more power!
thanks for all the vids man. really appreciate your information. legend
Helped so much when I cued this properly!!!
Wow. You have the best informational videos. Good job brother.
Fantastic explanation. Wish you still did episodes
Thanks JP...most useful! I'm starting Low Bar squats this cycle in prep for Singapore (hopefully).
7:45 'you end up shifting the Squat from a low bar to a high bar... That's not ideal' made me laugh. loving these recent videos mate keep it up!!
thank you so much! this is incredibly helpful :)
looking jacked JP. great vid as always. make moarrr
Lifesaver. THANK YOU!
Brilliant!
Great video thanks!
Quite difficult for me keep my chest up, especially with low bar squat. Thanks for this content!
warm up videos or the rebound in the squat or some insight on programming and creating a cycle that is fit for someone s needs
Hey J.P. Great video! Can you make a video addressing some reasons why people (like me) get elbow pain while squatting. I only have pain in my left elbow (golfer's elbow). If I use a lacrosse ball on my tricep/elbow area it seems to help but there is still pain. I'm pretty sure that the que to bring the elbows forward would only make it worse. I'll have to try and let you know.
I’d love to see a video or upper back rounding and Elbows shooting forward at the bottom. 🙌
Perhaps a video on bench grip width? Should all powerlifters try to adapt to a max legal width? why or why not? Love the educational vids and the more frequent uploads!
Such a good vid. How about that future vid? ^^
please keep making another cool video !
I have recently been forcing mu elbows down and my squats feel so much nicer
No elbow pain?!
Very informative.
solid vid JP! i feel like you can't commandeer the cue chest up like that though. and in my opinion thoracic extension is better cued with 'chest out'. Then use chest up or knees forward for people who let there arse shoot up out of the hole.
thanks for the video always great tips!!! any suggestions for hip shift correction. I have been trying to correct this for a while. It seems to me that there are many different issues. Muscle tightness, imbalances, past injury (which may still exist) leading to compensation, improper proprioception. I noticed that I have had all of those issues to a different extent been trying to fix them any suggestion or tips would be appreciated thanks.
Video maybe on how to minimise depth on squat for those that are hyper-mobile ?? Other than maybe widening stance.
we need thew return of the outro
Please make vid for best booty building exercises
Great video and thanks for your hard work! Just a tip - be aware when the camera has a bright background behind you since, as you can see in the video, it throws off the focus of the foreground and drown out the color.
Is there a video about glute activation?
hi man, as you mentioned in the video, i am struggling to differentiate between thoracic extension and lumbar extension. i cannot make my squat without overextending my lower back if the weight is not too low. Any suggestions?
Foam rolling your thoracic spine like that would increase arch in the bench?
Would you recommend thoracic extension for every muscle groups when training them?
Should we brace then cue the extension or vice versa?
Can you elaborate on rib positioning WRT the pelvis. I dont understand how the thoracic is suppose to go into extension while avoid any type of "scissoring" between the ribs and pelvis.
Would you use the same cue for sumo deadlift?
can you make a video about how to breathe properly once you can keep thoraric extension? it feels weird and not really like breathing n bracing once im in extension in my upper back xD
i mean i end up breathing into my chest once my thoraric is extended
Hey JP, I know this is a 4 years old video but I find it hard to keep my ribs down and flex my abdominals if i cue chest up first to enable thoracic extension as doing so pulls my rib cage up.
And when I cue ribs down first and bracing my abdominals, any thoracic extension I do doesn't seem to go as far as your diagrams may imply (I know they're slightly exaggerated to prove a point).
I guess my question is, is the thoracic extension cue just to prevent flexion and the bar from rolling up your back? Or should there actually be a significant amount of extension?
10/10 teaching, 12/10 drizzy
Isn't extension of the thoracic section/chest up going to distance the front of the rib cage from the front of the pelvis, thus compromising abdominal bracing?
Alex G yes somewhat. But if you can learn to hold your ribs down (with your abs and obliques) it wont be a problem very much at all
Ah, thought so. That's actually pretty similar to the lat cue Duffin advises for the deadlift and squat. Keep the rib cage rooted then compact the lats downward which also raises the chest. Just needed to clarify this. As you mentioned some cues can be misinterpreted in harmful ways.
I don't see how it is possible to "ribs down" and chest up at the same time... And when you flex your lats, your spine shoud not move; the rotation should come from your shoulders.
@@martonk1555
Agree. Therefore, wherefrom should the "thoracic extension" originate? From the extension of the thoracic spine by engaging the spinal erectors, or from the shoulder blades, by engaging the muscles responsible for retraction & depression of the scapulae? Or, perhaps, from both?
I am kind of confused by your premise. It seems you are saying that your upper back shouldn't be neutral but rather have a decent amount of thoracic extensions. On other other hand, some of the top people in the game (kelly starret, chris duffin) are saying that you need proper alignment between your sternum and pelvis, which pretty much puts you in a neutral position.
Yes. I don't agree with this idea of thoracic extension. It separates the sternum and pelvis, meaning your anterior of the abdominal wall is elongate and the rear compressed, so you can't brace properly. Unless he doesn't actually mean to extend PAST neutral but resist flexion?
Agreed. But if you try extending your T-spine right now even if you're sitting then pull your ribs down into that neutral position you get the feeling of extended T-spine with neutral core. It almost feels just like shoulders retracted. This is the feeling you want as opposed to neutral core, ribs and pelvis aligned but T-spine neutral or flexed. Try it and let me know if you agree
#teamThoracicFlexion
I cannot focus myself at 7:56
First! :D