I've just come back from the Doha IWF Grand Prix, and what I've heard is that the problems predominantly troubling the athletes are lower back pain and hip pain. While observing in the training hall, I found that even though these are some of the strongest athletes in the world, they still suffer from not engaging their glutes properly.
The solution to leaving the pain behind is quite simple, yet surprisingly, it hasn‘t been adequately addressed before. Let me explain to you what’s happening and show you a simple movement I demonstrated to Kiana the Australian Olympian to address her lower back pain, which afterwards her knee pain gone, and she felt much even and solid on her squat.
So, here is the key: this is the SI joint. The Sacroiliac joint enables stability and assists in transferring forces from the pelvis to the vertebral column.
This is the sacrum; it nutates when you squat down, associated with spinal extension. In this position, your spine is in the safest position for adsorbing loads, so one can squat heavily without losing the lumbar spine's form and fully activate the glutes.
However, if you squat down like this with posterior tilt at the bottom, , the movement will put your sacrum into a counternutated position and make your spine flexed and the ability of the sacrum to support the vertebral column is impaired.
So, if you are snatching, clean and jerking more than 100 kg, or even 200 kg, with a counternutated sacrum for many reps over many years, the pain stemming from lower back instability will eventually become a problem. Therefore, understanding how to mobilize your SI joint and keep it both movable and nutatable is key to fully activating your glutes and avoiding lower back pain.
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