In order to get yourself under the bar in the proper position during the back squat, you must have good squat shoulder mobility and thoracic spine movement. They require excellent glute activation, thoracic extension, hip flexion and ankle dorsiflexion. Today’s blog is all about how to improve thoracic spine mobility. Either way, there are a few simple fixes. This motion should bring out a good stretch to your mid back (and again possibly your lat muscles). The Ultimate Guide To Finding Your True Strength. In terms of mobility exercises to improve your thoracic extension, there are numerous resources out there to accomplish this. Post was not sent - check your email addresses! This forces the lifter to maintain a very upright torso when descending into the squat. Thoracic extension is needed to allow for stabilization of the barbell overhead in the squat. A stiff thoracic spine that is unable to extend limits efficient shoulder blade movement, which then affects the mechanics and stability of the shoulder joint itself. If you are going to spend time and energy trying to fix a broken down house, you’re hopefully going to address the cracks in the foundation before painting the ugly walls. Dose Lack of thoracic rotation strict scapular movement or the other way around? The movement just feels right: not easy, but smooth and predictable. As you drop your right shoulder to the ground in an attempt to reach across your body, it should bring out a light stretch to your mid back. Consequently I’m forced to take a wide grip on the bar, and due to the angle of my forearms, I don’t get my hands down onto the bar all that much. We can blame 21st-century workplaces and lifestyle habits, but the good thing is the thoracic spine and mid back region respond extremely well to the right dose of exercises. Your coach can help you specifically diagnose this: if you feel you are afraid to achieve the amount of horizontal lean that is required for good hip drive in the squat. Overhead Deep Squat - 34 - THE SELECTIVE FUNCTIONAL MOVEMENT ASSESSMENT - 49 - CERVICAL SPINE PATTERN BREAKOUTS FN There is a Postural SMCD affecting Cervical ... Lumbar Locked (IR) - Passive Extension/Rotation (50°) Thoracic Extension SMCD FN FN Active Prone on Elbow Unilateral Extension/Rotation (30°) Lumbar Ext./ Rot JMD &/or TED - Go to LB The weight shifts to the lifter’s toes near the bottom position or upon ascent. With knees bent and feet flat on the floor, put your hands behind your head (supporting its weight) and bring the elbows together, protracting the scapular and exposing the thoracic spine. Yet, the average person is bound to be stiff and limited in this region and the rest of their mid back! The exercises shared today are not a “magic pill” for improving mobility. 5 Now once we get that new mobility and range of motion, how do we maintain it? Some of this is true. Fleeting thought. Proper thoracic extension is very important for front squats, as the Turtleback syndrome affects many when they have to bear a front load. All strokes in tennis require some degree of rotation and extension. When addressing “weak links” in your upper body, mobility restrictions in the thoracic spine should always be tackled first before moving on to other areas that need help (such as lat flexibility or rotator cuff strength/stability). Single kettlebell overhead squat (L+R) Double kettlebell overhead squat . Rip had pointed out a lack of tightness during the seminar, prodding my upper back and saying, “This is all just a big soft fucking mess.” But at the time I was pre-occupied with trying to change my hand position, and did not respond to the cue effectively. Next, rotate your upper body to the right while you keep your left rib cage glued to your left thigh (if you don’t keep the left side of your spine down you’ll end up rotating with your lumbar spine as well). Lie face-up on the floor with the foam roller beneath your thoracic spine. A Common Mistake People Make With Thoracic Extension. Russell And Bromley Wedges http://www.hunterbootse.com, Sometimes I question the internet and what is posted? karen millen shoes http://www.ferriagamo.com, You made some decent points there. The overhead squat can help your body learn how to extend. Hold this position for a few seconds before returning to start position. Those who also have poor lat muscle flexibility may also feel a good stretch on the sides of their back where these muscles run and attach to the underside of the arm (near the armpit). Better Thoracic Extension. Purpose of Test: To identify the impact decompression has on the patient’s symptoms. Doing overhead squats can actually help relieve these issues. It looks awesome! It will have done so within the constraints imposed upon it by the mechanics of the barbell/body/gravity system.”. A rigid thoracic spine that can't extend. Face the box and place your elbows on top. The hips shoot back as the lifter comes out of the hole. In terms of mobility exercises to improve your thoracic extension, there are numerous resources out there to accomplish this. 7(2):252-256. This week we’re going to move on and discuss two muscle groups that limit mobility from both the […], […] in contact with the ground (if you cannot fully achieve this position, I recommend improving your thoracic mobility and shoulder mobility before attempting floor […], […] How To Improve Thoracic Spine Mobility […], […] Thoracic Spine Mobility: See This Blog […]. Done correctly, with the back held in extension, the knees shoved out over the toes, feet flat on the floor, the hips shoved back and torso leaning over, the bar will track in a vertical path over the middle of the foot as the lifter squats down and back up. There are two variations of this one: The first one is done with no weight for reps, the second is done with a light DB (2-3kgs) and held for a short time. I’ve found this is often the case with large males with a lot of upper back muscle mass, and also obese individuals. Thoracic Distraction (Decompression) Test. Because these movements are coupled, we can use an upward push of a weight to drive thoracic spine extension. Herve Leger UK http://www.hervelegere.com, I too have a good website a small internet site on fashion,i hope we can have a take a look at each other website.Besides i can share hell lot of matters about my fashion information with you in the event you wish. This will be a small motion as too much side bend will cause your hips to rise from the seated position and your low back to move. If you do, I recommend seeking out a medical professional such as a physical therapist or chiropractor. See this video for more on this topic. To test thoracic mobility, I look at the rotation in each direction. 4. ... Squat down, reach up with one arm, and hold at the top for 3-5 seconds. ... Squat down, reach up with one arm, and hold at the top for 3-5 seconds. The lifter is in balance with the external inputs to the system – the weighted bar on the back, and the floor under the feet. View @SquatUniversity’s profile on Twitter, View Squat_University’s profile on Instagram, View SquatUniversity’s profile on Pinterest, View Aaron Horschig’s profile on LinkedIn, View SquatUniversity’s profile on YouTube, Improving Lat & Pec Flexibility – Squat University, Strengthening The Serratus Anterior – Squat University, Core Training: Bridging Rehab To Performance – Squat University, How to Correctly Treat Piriformis Syndrome. Thoracic spine (mid back) mobility is an essential part of overhead lifting. Inadequate mobility of […] Thoracic Extension. The primary osteokinematic function (movement of bones) of the thoracic spine is rotation and, to a smaller degree, extension (bending the spine backward) and lateral bending. This often is seen lost over time due to working at the computer, jobs requiring heavy lifting, and just the majority of our daily lives requiring us to do things in front These patients lack thoracic extension. We want to only move from the mid-back. Working through my linear progression, I began to encounter several issues once the weight on the bar got into the mid 300s. Once home, I deloaded my squats for a fresh start, and did another read-thru of the squat chapter in Starting Strength: Basic Barbell Training. Thoracic: During the overhead deep squat, the patient presentation of lack of mobility in the thoracic spine may include the inability to get the dowel directly over the feet. I had trouble controlling my hips and back angle coming out of the hole, with my hips shooting backwards and my back angle becoming more horizontal as I started my ascent. For most, the spinal curvature will reflect a mild relative extension from beginning to end. Last week we started a blog series on improving upper body mobility by addressing limitations in thoracic spine (mid-back) mobility.This week we’re going to move on and discuss two muscle groups that limit mobility from both the front and back side of the body: the latissimus dorsi, teres major and the pectorallis major/minor. While the lack of tightness in my upper back was not egregious to the point that it was visually obvious, it was enough to cause some serious issues with my form. Something jumped out on this pass through the book, and it was a key piece of technique that I had basically ignored up to that point. ... A great way to improve thoracic extension mobility is to use a foam roller. Thoracic Extension – If you are not holding your upper back in extension, the weight of the bar will be carried by your elbows and shoulders, and you will not adequately transmit the force during the movement, which will cause your squat to be more difficult and your back to feel like “this leaning over thing is going to hurt me.” Would just like to hear your opinion… do you think poor front squat form (rounding the upper back/pulling with the when coming up) can lead to T-spine injury? A good thoracic extension can literally mean an increase in 10 to 15% overhead range. It is normal to have restrictions in some areas of the thoracic spine and not all. Try to sink your chest towards the ground. Coaching Notes: … Some lifters may need a reminder cue to stay tight on the ascent, delivered just as they’re reaching the bottom of the squat. Squatting is a complex movement that requires stability of the trunk and mobility of the extremities through constantly changing tension and position. To begin, set … Posture: Front squatting recruits the muscles of the upper back and forces thoracic extension in order to hold the bar on the shoulder.It can help prevent kyphosis in the thoracic spine if elbows are kept as high as possible throughout the movement. Do you notice your mid-back rolling like the Andes? I believe I ended up squatting about 50 pounds less than I had planned for my top set, and I left the seminar a little frustrated, but also determined to fix my broke-ass squat for good. Please try again. 3. You should not have intense pain during this maneuver. In most cases thoracic spinal flexion is going to be visually noticeable, with the lifter failing to get tight and stay tight, often starting when the weight is removed from the rack. Not only does it greatly improve the strength of the quadricep muscles, but it also trains the thoracic spine. If any of the following form errors are present, a cue to tighten the upper back is likely appropriate: If your upper back visually rounds during the squat, or you suffer from any of these form errors, practice the following: As a coach you’ll need to be careful with any sort of “chest up” or “proud chest” cue. These patients lack thoracic extension. Take a barbell and perform a set of five front squats. Keep it up Hi All - I am trying to fix what I think is the biggest contributor to problems I am having with my squat form. I lifted competitively for years, and was never shown this by my coaches—so all my snatches were power snatches (caught in the half-squat position, not full) because of the same lack of thoracic extension that the OP probably has. Set up in the same “All 4’s” position as you did before but a few feet from a resistance band attached to a rack. This often is seen lost over time due to working at the computer, jobs requiring heavy lifting, and just the majority of our daily lives requiring us to do things in front !” it will convey a message fitting for both the postural and attitudinal requirements of a properly executed heavy set of squats. I had spent a beneficial deal of my time looking for someone to explain this subject clearly and you’re the only one that ever did that. I have a question. Expect 25-45 degrees of thoracic extension 2. Overhead squat with tubing —this exercise will attempt to pull the arms and shoulders into extension and the thoracic spine into flexion. Get thoracic extension mobility and control and you will take a lot of stress off the other areas of your body. Have proper ankle dorsiflexion place it between your knees to stabilize your lower body all day technique when lifting decrease! Balls together slip your hands on top of a properly executed heavy set of five front,. 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