I needed this video so much. My lower back is in constant agony during squats and I was never sure what it was. But I definifely have both APT and a weak core.

@jamesruepp6555

2 жыл бұрын

Same bro

Its been a 20+ year struggle. So much of what you said in this video had me nodding in agreement. So frustrating every time I want to squat or DL and my body just INSISTS on going into APT every time.

@chief5981

9 ай бұрын

I feel you bud

I've never been able to understand what was wrong with my lifting form so clearly before! Great explanation.

This is exactly how I repeatedly hurt myself during squats. Great content. Thanks, man!

This fixed all my problems. Thank you so much. For me it was less about APT and moreso me continually sticking my ass out BEFORE squatting because I was always told a squat is like sitting on a chair. But really it's not. At all. The board visual really helped thank you.

@prideneverdies1001

3 ай бұрын

update?

I sincerely applaud your efforts to encourage people athletes or otherwise to become anti-fragile. Well done sir!

Read this in an online article. Not sure if it was written by Alexander, though after consistent lower back nagging pain and tightness after squats, I decided to implement this method and searched the internet for content, which got me here. I feel arching is the culprit of disk degeneration over time...even had a discussion with an orthopedic doctor, who argued that squats over time are detrimental to lower back due to arching causing disk compression, though his advice was to squat less frequently, I argued that squats strengthen your lower back... I continued to have tightness and nagging pain in my lower back, blaming my execution or hip shift due to an abductor injury...but trying squatting as prescribed here I realize has all along been how I should have squatted since from the start. Thanks for making this clear Mr. Bromley!

Ace content as per usual, Bromley. I did the same thing before, arched into the deadlift and squat to save my back, and Jesus christ, I got so much ATP I looked ridicuolus... high bar squatting has helped the problem as well as learning how to brace properly, but it’s still not completly fixed.

Thanks for this man! Very inspiring words in the last few moments about taking a step back to take some more forward

I’ve been squatting off and on for 3 years. I always hit a wall around the 245lb mark, my body seems to hate it and it tells me so with si, elbow, wrist, and knee pain. I have been miscueing myself this entire time thinking that “sit back” meant arch ass up in the air. Can’t wait for my next squat session to try this (with lighter weight of course). I believe this video is going to change my weight lifting lift.

Thank you for all this info Alex! Cheers from Argentina!

No one explains this as well as you do. I’m glad I found this early on

Good vid, thanks. I studied McGill after spine surgery. This stuff is critical. Your "ribs down" cue and visual (in another vid) really made it click for me. My squats improved immediately and I feel stronger and more confident. Now the squats are hitting my legs and abs and my back feels fine (it used to ache after squats, deads, ohp, etc)

Great knowledge and very educational you obviously know what you are talking about and seem to have been into powerlifting/weightlifting for years

The best explanation I have heard so far. Thanks

Excellent - informative and applicable !

I have large soreness in my lower back following squats but not during the movement. I always tilt my pelvis downward as that's how it's taught in the starting strength method.

Very informative and clear.

Extremely well presented and explained. The most intelligently discussed and complete description of correctly preparing the body for weight lifts I’ve found. Bravo.

Before I watched one of your previous videos, I always had a lot of back soreness and tension after deadlifts. Even though it’s only been fixed about 30%, my back pain is significantly less, and when I use my abs properly my deadlift is much stronger

This video has insane knowledge

Thank you Bromley

Thanks to Bromley's videos I learned how to brace. It's crazy how now I get a massive ab pump just doing squats with bodyweight! So I've started again re-learning how to squat and deadlift with minimal weight. But it's a good time thanks to having really bad disk pain.

3:47 first Highlights reference in a lifting video, I’m certain of it.

I’ve got real bad A.p.t. and a bad a/c tear. The combination makes weightlifting a constant struggle and making gain’s extremely challenging. Made serving in the infantry fun as well

Thank you for this info!

Thanks you guy, it 's been very illustrating, besides you have a natural skill for hearty comunicación.

Great video ! A lot I needed to learn. I love the German Shepherd tee shirt. I miss mine. Thanks, Robert Burwel!

this is best video on utube

So helpful!

Best channel ever

Thnx for guiding us sir

He explains bracing so well, instantly felt the difference at the gym!

@prideneverdies1001

3 ай бұрын

update?

Good informative video because whenever I do 1 or 2 reps with a heavy weight my lower back hurts a little so I don't continue

I have a bump on my upper back near my neck on my spine and when I heard you say back bump I think it may be from my arching and subsequent atp. I will add that wearing a weightlifting belt will help correct atp because you’ll feel the difference between proper bracing and when you atp

Thanks for this video, very useful and informative! Have subscribed for more. Would you also recommend rectus femoris and iliopsoas stretches to accompany this or was your APT fixed purely by bracing correctly and eventually maintaining this position in day-to-day life?

Legendary

So how you had continued all the exercises like squats bench press What things had you kept in your mind while doing exercises?

thanks for the video man i fucking hate pelvic tilt

I can't find the book on his page. Anyone knows where to find it?

Here’s where I’m confused. Some people teach deadlifts with a pelvic tilt. That’s how I did it until I found your material

I thought it was beneficial to have a thoracic extension of the lower spine for squats?

Will you please make a small video for guys with a rounded back- thoracic kyphosis and an APT. I have been really struggling with my basic lifts due to these stupid things...

@AlexanderBromley

4 жыл бұрын

Kyphosis tends to be less of a problem (of course it depends how severe it is). The upper back can still be very stable with a bit of forward round and many elite lifters display some amount of it. The key is making sure your hips and lumbar spine are set and that your musculature is strong enough to maintain.

I cannot fully extend my legs without creating anterior pelvic tilt (while standing). I cannot achieve that extension in my hip, not due to hip flexor stiffness, but due to the hip joint anatomy - there is just no space to even stretch the hip flexor further. When i bend in knees, my spine gets neutral, when i extend my legs, i get a significant anterior pelvic tild and cannot do anything about it. Impossible Should i give up on doing anything athletic? I'm thinking of doing drungs instead.

Is it possible to fix genetic anterior pelvic tilt?

Is there a better way to bring the ribs down instead of a standing crunch position? Exhaling?

@witheredserenity3183

4 жыл бұрын

Exhaling is how Chris Duffin cues it

But my arch isn't going away, holding the normal position is very tough for me, how do I get rid of this APT? Also my hip don't tilt as much as my ribs and chest pop out even more

How do you maintain all this while bending over for a Deadlift? This all makes sense for squats and OHP but not for the Deadlift.

@AlexanderBromley

4 жыл бұрын

It is counter-intuitive at first, for sure. This is where learning how to hinge becomes very important; that is, moving at the hip without any changes in your spine or pelvic tilt. Stand in front of a mirror to the side so you can see your low back and hips. Bend your knees slightly and set your posture (ribs down, glutes tight). Start to push the hips back while keeping your shins vertical, not allowing your glutes or abs to give up position. Once you can do that without much trouble, then progress to kb swings using the same cues.

@HerbANALizer

4 жыл бұрын

@@AlexanderBromley hey thanks for the reply dude. I'll put your advice to good use!

Have you ever heard of anyone developing diastasis recti from being improperly braced for a long period of time?

@AlexanderBromley

4 жыл бұрын

I have not; iIf it has happened, I imagine it was due to a lot of unique circumstances. I know plenty of lifters with umbilical hernias (myself included), and improper bracing has likely made that worse for all of them.

@Numanite

4 жыл бұрын

@@AlexanderBromley Thanks a ton for the response, yeah I definitely acquired it at some point and I think it was a bad back and improper bracing. Fixing my bracing with some of the cues you are teaching have really started to help it. Keep up the great videos.

I only seem to experience it when I do high bar squats, smh. Everyone says, "oh shit, you're so flexible/able to get so low" but then my back feels like shit the next day

Bless that white board with a spray of windex

@AlexanderBromley

4 жыл бұрын

I have a bottle of nail polish remover that has become ineffective lol. Time for a new coat of white board paint.

Goofus and Gallant... Highlights for Kids, Highlights for life

I wish I could hire you for physical therapy! I've been "stuck" with APT for 11 years.

You know, I get the whole like and subscribe thing but as a someone who has never seen one of your videos nor had a chance to feel you have valuable info, it’s really grating to be directed to your merch store. That’s just not how it works. You have to build a little bit of trust before you make asks like that. Save it for the end of the video. ***Update - good info. Subscribed.