LIFTING POSTURE: The Easy Way
Most guys' posture is SO out of whack from sitting at a desk all day, staring at their phones and lifting with poor form.
And a lot of the time it’s directly related to the aches, pains, and weaknesses holding you back from MAX performance
THREAD
Most guys' posture is SO out of whack from sitting at a desk all day, staring at their phones and lifting with poor form.
And a lot of the time it’s directly related to the aches, pains, and weaknesses holding you back from MAX performance
THREAD
Firstly, WHY is posture important??
Well, because the human body is a work of creative genius.
Perfectly engineered & improved over millions of years so that we can walk, run, jump, and throw in the most efficient and powerful manner.
Without proper posture…
Well, because the human body is a work of creative genius.
Perfectly engineered & improved over millions of years so that we can walk, run, jump, and throw in the most efficient and powerful manner.
Without proper posture…
… You end up with the majority of strain/stress being carried by supporting muscles and very little being carried by weight-bearing muscles.
The result is that you:
- Can’t lift as much
- Don’t put on as much muscle
- More chronic tightness/potentially injury
And so...
The result is that you:
- Can’t lift as much
- Don’t put on as much muscle
- More chronic tightness/potentially injury
And so...
in this thread I’m going to cover;
a) The 10 CUES I share with all of my clients to make executing a more “perfect” posture effortless
b) How you can use long-duration Isometrics to make perfect posture your natural state
Let’s go…
a) The 10 CUES I share with all of my clients to make executing a more “perfect” posture effortless
b) How you can use long-duration Isometrics to make perfect posture your natural state
Let’s go…
THE 10 CUES
1. Ribcage DOWN
Look up and arch your back, now your ribcage is flared – this is NOT what we want.
What that does is compress your lower back and lengthen your core, putting the majority of the stress on the spinal erectors (supporting muscle).
Instead…
1. Ribcage DOWN
Look up and arch your back, now your ribcage is flared – this is NOT what we want.
What that does is compress your lower back and lengthen your core, putting the majority of the stress on the spinal erectors (supporting muscle).
Instead…
Keep your back straight and your ribcage down.
This goes for every exercise pretty much.
In order to lift heavy and injury free, we want to keep the majority of the strain/stress on the muscles DESIGNED to bear the weight (abdominals, glutes & quads).
This goes for every exercise pretty much.
In order to lift heavy and injury free, we want to keep the majority of the strain/stress on the muscles DESIGNED to bear the weight (abdominals, glutes & quads).
2. Hips BACK
At our hip, we want our glute to bear the majority of the tension that’s being applied on it by gravity, movement and weights.
Doing so is going to allow our spinal erectors & hip flexors muscles to lengthen, giving us more range and thereby more force/acceleration
At our hip, we want our glute to bear the majority of the tension that’s being applied on it by gravity, movement and weights.
Doing so is going to allow our spinal erectors & hip flexors muscles to lengthen, giving us more range and thereby more force/acceleration
To feel what I’m talking about;
Stand up, put your arms above your head, push your hips back slightly and sit back into them.
Lift your heels up off the ground, weight on outside ball of foot, and lift your TOES up too.
Do this and you should…
Stand up, put your arms above your head, push your hips back slightly and sit back into them.
Lift your heels up off the ground, weight on outside ball of foot, and lift your TOES up too.
Do this and you should…
… be able to FEEL the point where the arch and glutes begin to bear the weight.
Keep this CUE in mind as you move through life but especially while squatting/deadlifting.
Next:
Keep this CUE in mind as you move through life but especially while squatting/deadlifting.
Next:
3. Maxilla UP // 4. Chin TUCKED
So, so, so many people today have really poor neck/jaw posture due to looking down at phones/laptops all day long.
And end up looking like the second person in this photo:
So, so, so many people today have really poor neck/jaw posture due to looking down at phones/laptops all day long.
And end up looking like the second person in this photo:
This is absolutely VITAL to get right because every inch that the head is forward beyond its proper position is exponentially increasing the weight of the head on the spine.
Over time, this can pull the entire spine out of alignment.
What’s more…
Over time, this can pull the entire spine out of alignment.
What’s more…
Having a forward head posture can decrease your airflow and nitric oxide production a lot – resulting in poor workout performance in the short term and health problems in the long term.
THE FIX:
THE FIX:
Maxilla UP, Chin TUCKED
Focusing here on tucking your chin back horizontally towards your neck, rather than vertically looking down (TIP: work w/ your computer screen at eye level)
And then applying pressure at the root of your tongue upwards the roof of your mouth.
Easy.
Focusing here on tucking your chin back horizontally towards your neck, rather than vertically looking down (TIP: work w/ your computer screen at eye level)
And then applying pressure at the root of your tongue upwards the roof of your mouth.
Easy.
5. Ankles OUT
May sound somewhat obvious, but it’s not.
Getting this right along with having your hips BACK and your ribcage DOWN is going to ensure the majority of the tension is being placed on the correct muscles.
Here’s what it means…
May sound somewhat obvious, but it’s not.
Getting this right along with having your hips BACK and your ribcage DOWN is going to ensure the majority of the tension is being placed on the correct muscles.
Here’s what it means…
Stand up straight with your feet and knees pointing forward.
Now without moving your feet, rotate your tibia outward.
This is what I mean by ankles OUT
You should be able to feel the activation in your glutes and your foot complex and I want you to try this next time you squat
Now without moving your feet, rotate your tibia outward.
This is what I mean by ankles OUT
You should be able to feel the activation in your glutes and your foot complex and I want you to try this next time you squat
6. Shoulders BACK
Most people have rounded shoulders as a result of either sitting at a desk all day or training their chest/front delts a ton more than their upper back/rear delts.
What happens here is that the chest compresses and the upper back lengthens leading to…
Most people have rounded shoulders as a result of either sitting at a desk all day or training their chest/front delts a ton more than their upper back/rear delts.
What happens here is that the chest compresses and the upper back lengthens leading to…
… The chest and front delts bearing the majority of the tension when in fact it should be our upper back and rear delts.
Fixing this is going to have a HUGE impact on the amount of weight you’re able to press and your overall athleticism (especially throwing).
HOW:
Fixing this is going to have a HUGE impact on the amount of weight you’re able to press and your overall athleticism (especially throwing).
HOW:
Simple –
1. In everyday life and with every exercise you do, focus on pulling the shoulders BACK and DOWN.
2. Start training your upper posterior muscles (upper back/rear delts) more than you probably are (most guys ONLY rip just “mirror muscles” - chest/front delts.)
1. In everyday life and with every exercise you do, focus on pulling the shoulders BACK and DOWN.
2. Start training your upper posterior muscles (upper back/rear delts) more than you probably are (most guys ONLY rip just “mirror muscles” - chest/front delts.)
7. Elbows DOWN
This is pretty simple and applies to doing push-ups, rows, pull-downs, bench press, etc.
We want our elbows DOWN and not OUT.
When you look at people with fucked up shoulders, they bench super wide with their elbows high and pointing out.
This is pretty simple and applies to doing push-ups, rows, pull-downs, bench press, etc.
We want our elbows DOWN and not OUT.
When you look at people with fucked up shoulders, they bench super wide with their elbows high and pointing out.
8. Toes UP
Most people have flat feet and they don’t have an arch which is a big problem.
Structure begins in the feet and when the feet aren’t providing proper support, it can raise your risk of joint problems caused by poor posture and unnatural gait.
To fix this…
Most people have flat feet and they don’t have an arch which is a big problem.
Structure begins in the feet and when the feet aren’t providing proper support, it can raise your risk of joint problems caused by poor posture and unnatural gait.
To fix this…
Pull your toes up, forcing your arch to pressurize because it’s carrying a load.
If you start playing with this, concentrating on keeping your toes UP with your ankles OUT, you’re going to force an arch in your feet.
If you start playing with this, concentrating on keeping your toes UP with your ankles OUT, you’re going to force an arch in your feet.
9. Knees FORWARD
A lot of people in mainstream fitness will tell you… “Push your knees out, make room for your squat!”
Horrible advice.
You should be pushing your knees forward so you can actually work your legs (not just your back and finishing with legs like a good morning)
A lot of people in mainstream fitness will tell you… “Push your knees out, make room for your squat!”
Horrible advice.
You should be pushing your knees forward so you can actually work your legs (not just your back and finishing with legs like a good morning)
Struggling with mobility?
Keep reading to the part where I discuss ankle mobility and how to actually increase your range of motion.
Now the final CUE:
Keep reading to the part where I discuss ankle mobility and how to actually increase your range of motion.
Now the final CUE:
10. Fists CLENCHED
Grip strength is a big corollary between overall strength, health, and longevity.
Squeeze all the weight hard when you have it in your hands, train finger flexion/extension and try squeezing thicker bars/grips.
Strong hands = stronger upper body
Grip strength is a big corollary between overall strength, health, and longevity.
Squeeze all the weight hard when you have it in your hands, train finger flexion/extension and try squeezing thicker bars/grips.
Strong hands = stronger upper body
So those are the 10 CUES for perfect posture.
Drilling these into your head and putting them into practice is going to be absolutely critical for your overall health as you age and also your athletic performance in the present.
Now this is all well and good, but…
Drilling these into your head and putting them into practice is going to be absolutely critical for your overall health as you age and also your athletic performance in the present.
Now this is all well and good, but…
… How do you ACTUALLY train the body to sit naturally in these positions so you don’t constantly need to remind yourself??
Easy – you spend time in the positions you want to work.
What this does is…
Easy – you spend time in the positions you want to work.
What this does is…
… It realigns your nervous system to lengthen tight tissues and put tension back on the ones we want to favor.
Enter long-duration ISOMETRICS:
Enter long-duration ISOMETRICS:
Long-duration ISOMETRIC exercises essentially involve holding a strenuous position that you want to strengthen for TIME.
Over time, this is going to add length/relaxation to the muscles that need it, and contract the muscles that are too long and need more strength.
Over time, this is going to add length/relaxation to the muscles that need it, and contract the muscles that are too long and need more strength.
Example 1: Poor ankle mobility
A lot of guys have poor ankle mobility, so they squat with their knees out and ankles in which is NOT optimal.
To fix this, they believe that they need to stretch their calves...
A lot of guys have poor ankle mobility, so they squat with their knees out and ankles in which is NOT optimal.
To fix this, they believe that they need to stretch their calves...
However, your calves are only going to stretch as far as they feel safe stretching (largely determined by the strength in your tibialis).
To get past this, all you need to do is use some sort of counterbalance (a chair, a doorframe, whatever) that will allow you to…
To get past this, all you need to do is use some sort of counterbalance (a chair, a doorframe, whatever) that will allow you to…
… Force past whatever strength you have in your tibialis in order to reach a greater range of motion.
Hold this driving shins forward for MAX time 2x a day and you’ll be astounded at how fast you improve.
Hold this driving shins forward for MAX time 2x a day and you’ll be astounded at how fast you improve.
Example 2: Shoulder pain
A lot of shoulder pain stems from working out, playing sports or simply living day to day with awful posture.
And one of the absolute best fixes for this is dead hangs.
A lot of shoulder pain stems from working out, playing sports or simply living day to day with awful posture.
And one of the absolute best fixes for this is dead hangs.
What this does is decompress the spine, taking the tension away from your shoulders/chest and into the upper back where it should be.
Hold this every day, trying to beat your time with each go and the progress you’ll make in 3 weeks will be insane.
Hold this every day, trying to beat your time with each go and the progress you’ll make in 3 weeks will be insane.
There are a TON more Isometric exercises you can do and which ones you SHOULD do everyday largely depends on which CUE you have the most problems with from the above list.
To find the right exercise for your particular issue, simply google it, or…
To find the right exercise for your particular issue, simply google it, or…
Join UNTAPPED ATHLETE, where you can ask me unlimited questions and receive unlimited form checks to get your posture right once and for all.
Can book a free assessment call with my team and see if it’s right for you at:
untappedathlete.com
Can book a free assessment call with my team and see if it’s right for you at:
untappedathlete.com
I know this has been a long thread but I can’t stress enough how important this stuff is.
Having correct posture isn’t a vanity thing, it’s a results thing that will improve every aspect of your health/training and will be 1000x easier later on if you get it right NOW.
Having correct posture isn’t a vanity thing, it’s a results thing that will improve every aspect of your health/training and will be 1000x easier later on if you get it right NOW.
Thank you for reading.
These threads take me a long time to put together but as long as you find them valuable I’ll keep writing them.
Drop of RT on the first tweet below for more:
These threads take me a long time to put together but as long as you find them valuable I’ll keep writing them.
Drop of RT on the first tweet below for more:
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