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How To Get Braced and Avoid Lower Back Hyperextension

by Gregor Winter

Molly Gelbraith and Jim Laird talk about creating a braced neutral spine to avoid lower back over extension.

To really get into a stable position I really like Kelly Starrett’s 4 step bracing sequence as outlined in chapter 1 of the Supple Leopard book:

  1. Squeeze your your butt as hard as you can (set pelvis in neutral)
  2. Pull your ribcage down
  3. Get your belly tight
  4. Set your head in neutral position and screw your shoulders into a stable position (externally rotate)

Anyway, here is their video.

How To Get Braced and Avoid Lower Back Hyperextension is a post by Gregor Winter from All Things Gym.

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