WRITTEN BY COACH ADAM
BONDI STRENGTH COACH
RIB CAGE PELVIS & STABILITY
CHEST UP, CHEST UP, CHEST UP!!!!!
I have heard this cue screamed at athletes squatting their heaviest lifts a million times before and I probably will hear it a million times more. However, it is my goal by the time you finish reading this article that you won’t be yelling that cue anymore.
To start this article I am going to physically take you through a lesson on the biomechanics of how your body moves.
To start I want you to stand up.
Okay whilst standing, I want you to put your hands on your hips and feel the angle your pelvis is facing, now what I want you to do is put your CHEST UP as high as you can, you should notice that your pelvis is now tipping forward and down. This is called anterior pelvic tilt. Now do the opposite, put your chest down as much as you can and you will notice your pelvis swaps to posterior pelvic tilt.
Okay so by now you should realise that what you do with your chest height has a direct effect on what your pelvis does.
The position of your pelvis also has a cross effect on your biomechanics in your lower back, glutes, hip flexors, abs, hamstrings, adductors and much more. Now I am going to take you through the linking biomechanics now, try and keep up.
Driving your chest up and flaring your rips causes your pelvis to tilt anteriorly which in turn causes a big arch in your lower back, your abs to stretch out / relax and also deactivate / under utilise your glutes. All these factors are the opposite to what we want when creating a strong, powerful and stable squat.
In contrast keeping your ribs down and keeping your pelvis more neutral will enable you to maximise your strength and power from your glutes and abs whilst being much less stressful on your lower back and hip flexors.
It is quite common to see people struggle to hit depth when the follow the chest up cue, this is due to their hip flexors being stretched by the anterior pelvic tilt. This also has an effect on the persons hamstrings and adductors as the anterior pelvic tilt pulls them inwards causing your knees to buckle inwards during the squat.
So basically the chest up call has caused the athlete to overload their back and pull their knees inwards whilst deactivating their glutes and abs and made it harder for them to hit depth.
So next time you squat, keep your ribs stacked over your pelvis, brace your abs hard, squat with a strait lower back and
STOP SAYING CHEST UP!
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WRITEN BY COACH ADAM