A strong posterior chain acts as a phenomenal insurance policy against injury 🤘🏼
As someone who experienced a pretty devastating lumbar injury last year, addressing any weak links in the chain is an absolute necessity.
AVOIDING movements that stress those weak links is oftentimes even more hazardous than simply incorporating them responsibly. Inevitably, you will find yourself in compromised positions (in training and in life), and those weak links WILL eventually reveal themselves.
After spending the last year progressing from basically ZERO lower body training, my back has never felt more resilient than it does now. Movements that helped me with this?
✖️ CORE EXERCISES
✖️ DEADLIFTS
✖️ UNILATERAL MOVEMENTS
✖️ SQUATS
✖️ MOBILITY
Many of which I was told I should never do again 🤷🏻♀️
Singular exercises don’t universally “cause injuries” as if the person performing the movement has nothing to do with it 🤦🏻♀️ Training doesn’t “hurt you”, but you can easily hurt yourself during training.
TECHNIQUE and CONTROL are everything. And to complete my little rant, here’s what todays training looked like for me:
✖️ Snatch Pull
✖️ Goblet Curtsy Drop Lunge
✖️ Hand Supported Single Leg RDL
✖️ Banded Hip Thrust
✖️ Back Extension (lil’ glute bias)
✖️ Snatch Balance (these are finally feeling more smooth 😩)