Low Back Positions - Flexion, Extension, and Overextension with Mark Rippetoe

Summary

This video clarifies common misconceptions about lumbar extension during squats, emphasizing that lumbar overextension is dangerous for the lower back. The speaker explains the normal anatomical position of the spine, highlighting the lordotic and kyphotic curves. Proper lumbar extension is achieved through a slight butt-out position, engaging the lumbar erector muscles and tightening the abs. The video stresses the importance of maintaining this position during heavy lifts, like squats and deadlifts, to effectively transfer force from the knees and hips to the bar while protecting the spine.

Takeaways

• 😀 The lumbar spine has natural curves: lordotic (inward) and kyphotic (outward), which define normal anatomical position.
• 😀 Normal anatomical position is the safest for the lower back under load during squats and deadlifts.
• 😀 Lumbar over-extension, or arching the lower back excessively, is dangerous and should be avoided.
• 😀 Lumbar flexion occurs when the lower back rounds, often due to a posterior pelvic tilt.
• 😀 Many people confuse lumbar extension with over-extension; correct extension means maintaining normal curvature, not arching excessively.
• 😀 Proper lumbar alignment is achieved by sticking the butt out slightly and engaging the abdominal muscles.
• 😀 The lumbar erector muscles help establish the correct spinal position.
• 😀 Maintaining a strong 'muscle hoop' around the spine stabilizes it during lifting.
• 😀 Keeping the spine in normal anatomical position optimizes force transfer from the knees and hips to the bar.
• 😀 Individual variations exist in spinal curvature, but the principles of safe lumbar positioning remain consistent.
• 😀 Visualizing or checking spinal curves can help ensure proper form and reduce injury risk.
• 😀 Over-extension is more hazardous than flexion when lifting heavy weights.

Q & A

What is lumbar extension in the context of squatting?

Lumbar extension refers to the natural curve in the lumbar spine, which is part of the normal anatomical position. This curve is important for maintaining proper posture during exercises like squats.

What are the differences between lumbar extension and lumbar over-extension?

Lumbar extension is the normal curve in the lower back, while lumbar over-extension is an exaggerated curve that can be harmful, especially under load. Over-extension puts unnecessary stress on the lumbar vertebrae and increases the risk of injury.

How can lumbar over-extension be dangerous?

Lumbar over-extension can be dangerous because it places excessive strain on the lumbar vertebrae and can lead to injury, especially when lifting heavy loads. The spine is not designed to bear heavy weights in an overly extended position.

What is the normal anatomical position of the spine during squatting?

The normal anatomical position is where the spine maintains its natural curves—the lordotic curve in the lumbar spine and the kyphotic curve in the thoracic spine. This is the safest position to squat from, with the spine in its optimal posture.

What is lumbar flexion, and how does it differ from lumbar extension?

Lumbar flexion occurs when the lumbar spine rounds forward, often associated with a posterior pelvic tilt. This is the opposite of lumbar extension, where the spine is in its natural, slightly curved state. Flexion can also lead to discomfort or injury if done improperly during exercises.

Why is lumbar over-extension considered the most dangerous position when lifting?

Lumbar over-extension is considered the most dangerous because it creates an unnatural arch in the lower back, which can stress the spinal structures and lead to potential injuries, especially when lifting loads.

What is the role of the lumbar erector muscles in maintaining the normal anatomical position?

The lumbar erector muscles help maintain the normal anatomical position by stabilizing the spine. They work to keep the lumbar curve in its natural state, providing support during lifting movements like squats or deadlifts.

How do you achieve and maintain the normal anatomical position of the lumbar spine during a squat?

To achieve and maintain the normal anatomical position, you need to slightly stick your butt out and tighten your abdominal muscles. This helps align the lumbar spine properly before starting the squat, ensuring it remains in a safe position throughout the movement.

What is the significance of the 'hoop of muscle mass' around the spine?

The 'hoop of muscle mass' refers to the group of muscles surrounding the spine, including the core muscles, that provide stability. When this muscle group is engaged, it helps to maintain proper lumbar position and supports the spine during movements like squats and deadlifts.

Why is it important to maintain normal lumbar position when lifting heavy loads?

Maintaining the normal lumbar position is crucial because it ensures optimal transfer of force from the hips and knees to the bar. This position minimizes the risk of injury by keeping the spine in its most stable and supportive state during the lift.