The term "stripper butt" is commonly thrown around in Olympic lifting and we know how it involves the hips. But what happens at the shoulder? The short answer is, it makes us far more unstable.
Ever been tubing behind a boat with your dad or crappy friend, seen a ton of slack in the rope and realized stuff was about to get real?
Thats what we do to our shoulders everyday! How many times do we lift a box or a barbell by jerking it off the ground.
This is awful for the joint and you loose a ton of force in the process.
Wind up the capsule before you pull. That's the meaning behind the cue "break the bar". In anatomical terms you want to externally rotate your humerus and retract your scapula (aka break the bar). This takes all of the slack out of the joint capsule which decrease the amount of violent movement in the joint itself.
Before you lift don't go from 0-60 in the pull, get some tension on the bar with external rotation then smoothly pull off the ground.
Keep the shoulder in the joint, it's no fun when it's out.
I mention in the video how a jerk from the ground, instead if steady increase in tension, can cause the butt to shoot up making the rest of the body play catch up through the rest of the lift.
Also, watch the shoulders. You can visibly see the shoulder move and shake with the jerk, but with external rotation and tension it stays congruent in the joint and tight.
Break the bar, externally rotate, control the shoulder in the joint, then pull with one smooth motion.
Static stretching often gets bashed, and deservedly so as there are several different alternatives that are proven to be more effective long term.
That being said, if you have the time, there is nothing wrong with doing some CORRECT static stretching before you move into more active and dynamic work.
Either way there are a few points of emphasis for stretching and number one is don't sacrifice your spine! If your humped over trying to touch your nose to your knee then your promoting dysfunctional movement patterns that may translate to other scenarios.
Always make sure to get moving after a static stretch, since hamstrings are shown we could do some RDLs or good mornings after the stretch to get the most bang for your buck, then go squat, run, climb. Use your new found mobility. Best way to keep it!
Adding some more pieces to the hamstring series we have been on with. RDLs or Romanian Deadlifts.
This is just another tool you can use to work your hamstrings through their full range of motion and be active during that range. This is a much better option than simply "stretching out" your hamstrings (no such thing as stretching out).
We are moving into more dynamic or active stretching with Good Mornings.
What we are doing here putting load and tension through the hamstrings while we control the movement down and then we activate our hamstrings to move us back up. The idea is to find a little more rang of motion when we bend over each time, maintain a flat back and postural control, then contracting through that range.
A few studies have been done on good mornings and hamstring length, and this is a proven method for obtaining some better positions if you think you are a little more restricted in your posterior chain.
Give it shot and remember to test and re test with movement!
Control your Spine, Control your Body:
Overheard movements tend to bring out any control or mobility deficits we have. Especially movements that are of the Overhead squat type.
The strict press doesn't require as much full body mobility, but it does require a high amount of full body control.
Often times mobility restrictions cause us to sacrifice control and facilitate poor patterns.
During the press when your midline breaks/your back arches/you poke your booty out (it's not cute) ... It's a loss of control or even a voluntary sacrifice of control for mobility, or A SACRIFICE OF CONTROL FOR A SCORE.... The problem is that when we do this we sacrifice power and if you have a history of back pain, you'll likely fell the consequences of this later on in the day.
Stop the rib pop, keep your back straight.
The Belly Slap Test.
How strong is your everyday stance? So many times we walk around in these defeated and weak positions and our spine can be the first to suffer.
Especially if you have back pain.
If you have back pain while doing everyday movements like walking or standing this will be a great tip for you and anyone who wants to prevent back issues
If someone slaps you in the belly and it feels like their hand just touched your spine, your core is not active enough. This could show up in Spinal instability that can cause pain.
But if you can take a belly slap (your not just ultra flexed all the time but about 20-30% of that) then this amount of activity will increase your Spinal stability.
Walk around in a powerful stance, not a weak one.
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