Pre WOD: EMOTM for 15 minutes:
Minute 1: 10 Wall Balls
Minute 2: 12/9 Cal Row
Minute 3: 10 V – Ups
WOD: 3 minute AMRAP of:
10 Alternating Kettlebell Snatches
5 Burpees to a target
Rest 2 minutes
3 minute AMRAP of:
Row for max calories (increase intensity each minute)
Dr. Wes Hendricks time…
What is a neutral spine?
I think everyone agrees that no one should ever lift like the person in the photo below (other than, perhaps, the person in the photo).
So why do people lift like the picture below? This position is just as bad, if not worse, than the picture above and causes its own set of problems.
In the second photo the athlete is jamming their facet joints at end range. This is a common reason for mid back pain when lifting. If you want to lift the most weight as safely as possible you want to preserve the neutral curves. It is fine to have a natural curve, also know as a lordotic curve, in the lower back. But problems start occurring when that curve is exaggerated.
So how do I help athletes find a ‘neutral spine’? The easiest way is to place one hand on your lower back, then one hand on top of the bottom hand.
Now stand with your back against the wall. I want you to crush your top hand while leaving space for the bottom hand to move around.
Now if you are to step away from the wall and attempt to recreate that same position of crushing the top hand and leaving space for the bottom hand you have created a “neutral spine” position.
A great way to practice maintaining that position is to perform slow goblets squats in your warm-up where you are focusing on that spinal position while going through a squat range of motion.
That was easy to post!,