12-9-6 @ 65%
In everything we do posture is important. Everyone talks about neutral spine, hollow position, external rotation, hip flexion and extension but often over looked is simple head position. Our bodies follow our heads. Head downa nd balance shifts forward. Head up and balance shifts backwards. Shifting forward and back isn't such a bad thing until we need to put our bodies in a certain position and then having our head out of position starts to cause problems. We either fail at the movement or compensate for our bad head position and compensate leading to bad movement, inefficient movement, or structural problems. For example: looking up at the bar while it is overhead shifts our weight rewards and to compensate we stick our butt out and hyper-extend our back (the dreaded stripper butt position). Straigthening our cervical spine and moving our head back to neutral will allow you to keep your hips back underneath your shoulders and put you in a stronger more efficient position. Throwing your head back doing pull-ups is a sure way to lose that hollow position that we use to generate power with our hips. With the deadlift looking down will cause the bar to move out away from you and start to put your spine in flexion (round back) which is weak and dangerous. Putting your head to far back puts a kink in your spine and remember we always want our spine straight under load and there is a huge load on the spine during a deadllift.
We want to always keep our spine in a strait line, your neck is part of your spine so pay attention to your head position. Keep it neutral. To do this keep your eyes focused on something straight ahead maybe slightly elevated.
USWM orders are due today!!!!!!