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Over the past couple months I have received several requests to present my viewpoint on the pelvic position in compound movements such as the squat and deadlift. My hesitation to write an article on this subject is based on the fact that exercise technique is difficult to teach in an article. Moreover movement patterns are extremely intricate and require regular fine tuning. The purpose of this article therefore, is not to teach the lifts, but instead to present my preferred technique as it relates to the spine/pelvis relationship. Conventional lifting technique in the squat and the deadlift teaches a butt out - strong back arch position. The idea is to keep the spinal erectors strong and tight throughout the whole movement. In so doing, the lower spine/pelvis relationship changes significantly. The top of the pelvis rolls forward (anterior pelvic tilt) causing the lower back to extend thereby increasing the lumbar curvature (increased lordosis). The angle between the pelvis and the thigh decreases resulting in flexion of the hip joint. Figure 1.0 demonstrates a comparison between a neutral (b) and an anteriorly rotated (a) pelvic posture in a standing position. Improper squat and deadlift technique can initiate and/or exacerbate the postural deviation shown in (a). So.. What’s the Pelvis got to do with it? The increased lordosis in the bottom of the lifts causes a space reduction in the vertebral foramen leading to compromised nerve conduction through the spine. The nerve rootlets in the lumbar spine become impinged (nerve impingement) negatively affecting the nerve flow to the lower body. These nerve impingements produce faulty recruitment patterns resulting in decreased strength output and increased injury risk. In this situation the nerve flow has been cut off and the stimulus must reroute itself in order to reach it’s destination. This is analogous to running into construction along the highway, being rerouted off - only to get back on a few miles down the road - if at all. Associated issues include but are not restricted to lower back pain/spasms, radiating pain down the legs and muscle tears in the hamstrings, quadriceps, hip flexors, calves and/or groin. These movement patterns when repeated can lead to chronic shortening of the hip flexors and lower back erector muscles. Also of great concern is the strength deficit experienced in the glutes and abdominals - particularly the lower fibres of the abdominal wall. The combined outcome of these issues is an ever-present anterior pelvic tilt. From this perspective, we not only increase injury potential but significantly decrease performance due to the compromised power output of the glutes and the reduced function of the abdominals. This situation is further exacerbated when locomotion or rate of travel is increased. If these movement patterns are drilled in the relatively slow lifts, you can be sure that they will be repeated at high speeds in explosive actions such as sprinting. In this case the hip flexors are often so tight that the pelvis most move through excessive forward rotation during the flight phase to accommodate the leg turnover. From this perspective it is not difficult to see why so many running sport athletes experience hamstrings tears. The postural implications are equally as frightening. When the pelvis rolls forward in an anterior pelvic tilt, the thoracic spine attempts to compensate by increasing kyphosis (spinal curvature in the mid back). In this situation the head begins to move forward in an effort to maintain equilibrium. The outcome is excessive curvature along the entire spinal column often leading to serious nerve conduction issues. The postural issues are not restricted to the upper body. The femur shifts in the acetabulum (hip joint) resulting in faulty alignment and increased compressional forces acting through the hips, knees and ankles. These issues have a host of unique yet equally damaging concerns. Also of significance are the numerous muscles that are being drawn into a shortened position from this faulty posture. When muscles are taut, they have the ability to cause compression or friction forces on the nerves that innervate or lie in close proximity to them. In this case repetitive movements will irritate the nerve resulting in a multitude of different issues from dull aches to sharp pain when the muscle is contracted or elongated. This neural pain is commonly observed in the hip flexors of an individual with considerable anterior pelvic tilt. Because these issues can manifest themselves in different areas we often fall pray to addressing the symptom and not the cause. Take an individual with the above issues complaining of neck pain as an example. Focusing on the forward head posture by prescribing chin tucks will not solve this person’s problem. The root of the issue is at the pelvic level so the anterior rotation must be addressed in order to overcome the issues. In this case we have to realign the pelvis – bring it back into a more neutral position. This requires critical analysis of the program and conscious awareness of exercise selection on behalf of the coach. Employing the
traditional squat and deadlift technique can groove the neuromuscular
system to perform inefficient movements. These patterns become unconscious
and are exaggerated in locomotive actions. Repetitive drilling of
these movement patterns can negatively impact posture and significantly
increase injury risk as demonstrated above. Overcoming these issues
requires a multifaceted approach - way beyond the scope of this
article. Loads must be significantly reduced so neutral pelvis technique
can be coached. Every exercise, drill and skill must be analyzed
for it’s contribution to the process. This may require eliminating
or limiting the volume of certain movements. Flexibility must be
addressed with a strong focus on specific problem areas. Seated,
standing and walking posture must be conditioned with drills provided
to help maintain it. Finally, regeneration techniques such as massage
and/or acupressure may be recommended to hasten
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