Muscle Action vs. Muscle Function

Muscle Action vs. Muscle Function

Training the glute med with banded crab walks and a myriad of hip abduction moments may be great to improve the ‘mind muscle’ connection or simply drive a hypertrophy outcome. However, if you desire to have hips that can withstand squatting and deadlift intensity without dumping into knee valgus you will at some point have to ditch the mini band and actually learn to control the relative positions of your femur and pelvis in standing postures against heavy external loads (gravity and barbells). The same way you wouldn’t program crunches to improve core stability and bracing for squats and deads.

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How to Brace Correctly for Squats

How to Brace Correctly for Squats

This is the first step from a Low Threshold Learning Environment to a High Threshold Learning Environment. The lessons learnt and context developed in the 90/90 Hip Lift and the Plank must now be applied to a standing, slightly loaded, multi joint squat movement. The anterior load allows for the same posterior shift of the rib cage as felt with the REACH in the plank. This posterior shift allows for better rib cage and pelvic control in the sagittal plane also known as CORE CONTROL.

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Assessing the Squat

Assessing the Squat

Are the forearms and shins parallel? The wider stance should allow for a deeper, more upright squat. If there is little improvement from assessment 1 you will need further assessments to determine the restriction. We would recommend looking at ankle dorsiflexion and thoracic extension. If there are significant improvements it is more than likely representative of improve core/ hip stability in the wider position and less dorsiflexion requirement.

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Thoracic Outlet Syndrome, Low Bar Squats and Radial Nerve Discomfort

Thoracic Outlet Syndrome, Low Bar Squats and Radial Nerve Discomfort

In the low bar squat pain typically presents at the wrist, medial elbow, anterior shoulder and sometimes lifters complain about losing feeling in their arms throughout longer duration sets and even experience radiating nerve pain down the back of their tricep, elbow and into the forearm and hand. This nerve pain and loss of feeling is what I want to open up a discussion on today.

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Hip Pain While Squatting

Hip Pain While Squatting

Anterior hip pain is pretty common in powerlifters, however, this blog isn’t designed to diagnose what the issue with your or your athletes hip is. I want to talk about our experiences at Strength Culture with people who experience hip pain whilst powerlifting and more specifically, squatting.

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