This is KILLING Your Back!! | Trevor Bachmeyer | SmashweRx скачать в хорошем качестве

This is KILLING Your Back!! | Trevor Bachmeyer | SmashweRx

💥How to TURN OFF a hot low back.💥 . Most of the time, the low back fires up because it’s trying to do things that it wasn’t designed to do. . In other words, it’s using the wrong muscles for the wrong things. . If you’re glutes are being replaced by systems normally designated for other action, you end up with pain. . Without PROPER glute engagement, hip extension gets initiated through the hamstrings, paraspinals and to a small extent, the Quadratus lumborum. None of which are actually designed specifically for that task. . Now your hips slide to one side, they pitch forward, or they drive underneath you, or some combination of all three of those. . The more your body continues to avoid using the glutes for hip extension, the more that you train your brain to think that is actually the normal action. . On the other side, the hip flexors, more specifically, the psoas and the iliacus, are weak, and even more asymmetrical. The hip flexors load on the pelvis, causing it to twist, the hamstrings, which are being used for hip extension, pull on the ischial tuberosities unevenly, and your hips corkscrew every time you bend over. . So if your back is lit up right now, unless it’s crippling, stand up and learn how to hip hinge properly. Because all of those muscles that hurt right now, will instantly turn off. . And then keep training that hip hinge, and they’ll never turn on incorrectly again. Make sure that you do both the hip extensors and the hip flexors. . 1️⃣ Hack 1 - Banded Hip Hinge: 3 x 12 2️⃣ Hack 2 - Split Stance Hinge: 3 x 12 3️⃣ Hack 3 - Short Range Deadlift: 3 x 15 4️⃣ Hack 4 - Split Dumbbell Deadlift: 3 x 10 5️⃣ Hack 5 - Hip Flexion High Range: 3 x 20 . Run through this series 3 times per week until you have that hip hinge nailed down and you’re using your butt to do the work. . I love you guys! . Trevor B . Click that subscribe button and never miss a thing!!