However, stabilizing the feet on a more unstable surface such as stability ball provides the perfect combination of factors as my NFL athletes Marcelis Branch and Taylor Heinicke show above. In fact, it may be one of the single most effective training methods I know of to eliminate lumbar extension as it provides the perfect blend of different variables. With that said the 90 degree knee bench position with the feet on a stability ball as shown here by my awesome figure athlete Leslie Petch is a perfect way to resolve this. Don’t be surprised if your abs and core nearly cramp on these as the levels of intramuscular tension in the entire abdominal region is through the roof.Īlthough the hollow body leg raise and 90 degree knee bend positions are very effective for eliminating excessive low back arch in most lifters, some athletes will find that the intense hip flexor activation doesn’t always produce the optimal outcome in terms of hip and lumbar positioning. Similar to the basic 90 degree knee bend position, this closely resembles the activation patterns of a reverse crunch or knee raise position thereby reinforcing high levels of core activation while also ensuring the low back stays in a more neutral position. Read more about the hollow body leg raise bench press here. Here are several of my favorite variations in the video below. The hollow body leg raise protocol is particularly effective for addressing this issue this as the core must work over-time to stabilize the spine and pelvis by keeping it neutral. Learning to fire the core and avoid excessive lumbar arch during chest presses is something many lifters struggle with. Here are several of my favorite variations for eliminating low back arch and reinforcing a more neutral spinal position during chest presses. Yes, excessively arching the back may shorten the bar path (the distance the bar has to travel before touching your chest), however, unless you’re a professional powerlifter, the neutral spinal position is far superior on all fronts not only on the bench press but on most if not all movements. A majority of the extension should be occurring through their upper back and t-spine while keeping the lumbar spine relatively neutral. While it’s important to maintain a “big chest” while keeping the shoulders depressed and retracted during chest presses (which may result in a very mild and natural arch), many individuals compensate by producing excessive extension through their lumbar spine.
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