It seems to me that I see this within the fitness industry more and more and it becomes grueling to see from the outside looking in. Some trainers feel as if squats and deadlifts are something that could cause wear and tear for their clients but that’s a misconception. We typically get caught up in old ways of how our body can function and move whether you’re in or were in athletics. Simple posterior chain movements can aid in Lower back pain and knee pain.

1. Box squat… “but I thought squats are bad” no they are not bad. With proper form and technique this movement is an A+! Reach your hips back, drive your knees out, spread the floor and drive your upper back behind you. One of the most underrated movements. An efficient tool to address technique on a squat…have to learn to crawl before you can walk.

2. Wall Good morning… so many individuals out there have a hard time activating their hamstrings and glutes because well, there’s a muscular imbalance and those muscles have either not been used in a while or ever. This movement will help fire those hamstrings. Just keep your glutes on the wall, feet shifted in front of you, toes up with pressure on heels and bring your chest to your knees. (Knees should be slightly bent)

3. Deadlift!!! Whether it’s with a hex bar or a barbell. This compound movement will help develop strength in the right places. Whether it be a sumo stance or conventional. Conventional stance- hinge, brace, grab the bar, bring your hips to the bar and drive your upper back to the wall behind you. Sumo- set up close to the bar, toes slightly out, grab the bar, brace, pull your lats down, keep your chest up and spread the floor

4. Hamstring curls ….if your knees hurt, this could be due to lack of hamstring activation or that matter lack of hamstring strength so find a hamstring machine and hammer the volume.

5. Cable or Banded Ab Pulldown- this movement will help relieve and prevent lower back pain. A strong rectus abdominis could be what veers you away from lower back issues.

WHAT NOT TO DO: Knees too far over the toes, knees caving inward and back rounding. Any of those three can defeat the purpose of the tips above. Remember, train hard but also train smarter.

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Published by RBI23

My name is Ray Irish and I reside in Buffalo NY. I am interested in the sport of powerlifting as well as passionate about strength and conditioning. I believe in the training methodology of Conjugate Method and in order to accomplish the goals you’re aiming for, then you need to train like an athlete. Squat, Bench and Deadlift will get you to a more functional lifestyle than your friendly neighborhood cable machines...so let’s get down to business

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