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  1. #1
    Registered User ChuckersT's Avatar
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    Question Squatting and Anterior Pelvic Tilt? Questions...

    I knew I had bad posture, but never knew how bad. What I do know is, I have never been able to deadlift or do bent over rows. My lower back goes out the split second I start one lift - leaving my lying on the floor convulsing in pain for 15 minutes and unable to walk for at least a week.

    I now realize I have a severe Anterior Pelvic Tilt. When I lay on my back, you can put a golf ball under my lower back. I never thought about it, but when I lay down for bench presses, only my butt and shoulder blades touch the bench.

    During and after squats (and non-stop since I started 4 months ago) my back hurts, but it is a tolerable pain that I have just dealt with for the past 4 months of training. Is there a way to squat with this issue while I am doing exercises to resolve the issue? From what I read, it could take months or years to fix.

    Now that I know what the problem is, once I fix the ATP, I should actually be able to deadlift and squat heavier. I cant squat heavier than 115 pounds right now.

    Thanks
    Last edited by ChuckersT; 09-16-2019 at 04:02 PM.
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  2. #2
    Registered User JustTheDad's Avatar
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    It may take years to correct or you may never completely correct it, but why not work your posterior chain for a while and have a PT help you work on the APT.
    Stick with goblet or front squats, some single leg RDLs, rack pulls, and do a lot of hip thrusters too. But do them right. Start with no weight.
    I like this video.
    https://www.youtube.com/watch?v=7XrI-jzLh0s
    Last edited by JustTheDad; 09-16-2019 at 01:51 PM.
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  3. #3
    Registered User ChuckersT's Avatar
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    Thanks. It's interesting you mentioned front squats. They aren't on my plan... SL 5X5, but I tried them a few weeks ago and they felt so good and natural, so I do a set of those each workout too.
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  4. #4
    Registered User ChuckersT's Avatar
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    An update. Today doing squats, I focused on pushing my pelvis forward. For the 1st time doing squats, I felt them in my quads... and my back didnt hurt while doing them. All this time, I have only felt the squats in my hamstrings.

    Also, I was able to get up off the bench. Before, I would have to kinda roll off the bench into an upright position. By focusing on keeping my pelvis pulled forward, my entire back was in contact with the bench and I could sit up like a normal person.
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