Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
Rib cage and pelvis alignment is a topic that gets a lot of attention and rightly so.
If we have good control and variability in this area, then we tend to respond better to exercise in general than if we have poor control or a lack of movement options.
The biggest mistake people make is that they get too focused on the details of the position of the pelvis and rib cage in isolation and don't look at the influence of weight distribution in space.
As a solution to this, we need to first play with our position in space to feel how the rib cage and pelvis naturally change position with different orientations in space.
Once we can feel this, then we have to reinforce these positions in the gym with loaded activities so that changes really stick.
The great news is that many (if not all) of the activities you perform in the gym can be performed with this weight distribution bias in mind.
There is no need to restrict yourself to lower level activities unless you are having particular difficulty sensing this positional change.
The more you can load up while maintaining this strategy, the more options you'll have at higher intensities of loading.
For most people incorporating this concept into their training can improve range of motion and reduce connective tissue stiffness without having to change their actual exercise selection very much at all.
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00:00 - Intro
00:45 - What is the typical alignment strategy?
02:14 - What is the most common mistake?
03:01 - What is the best solution?
04:09 - Exercise 1 - Heels Elevated Goblet Squat
05:31 - Exercise 2 - Deadlift
07:13 - Recap!