< strong>Common mistakes in hip training: lumbar spine instability!
Back kicking is one of the simplest movements in butt training. It is a great training move for beginners to feel how to extend their hips and experience the work of their gluteal muscles!
However, this action seems simple, but it is not so easy to do it well. Many people easily make a mistake when doing back kick training, which leads to not only failing to practice the buttocks, but also My lower back feels uncomfortable after training!
Error demonstration in the picture below: The stability of the lumbar spine is lost, and there is a situation of flexion and extension back and forth!
And many people suffer from insufficient lumbar spine stability or the inability of the hip to start normally (unable to use the hip joint). While extending the hips, the lumbar vertebrae are excessively pushed upward, causing the lumbar vertebrae to move away from the neutral position, causing the intervertebral discs to be squeezed by uneven pressure! Causes lower back pain!
You may not feel much with light weight or freehand movements, but it is very dangerous if you use heavy weights or accumulate errors for a long time!
The correct action demonstration is as follows:
The body should keep the spine stable and neutral during hip joint movement, and the lumbar spine (lower back) should not be uneven. Status (no action occurs). Always keep your spine in normal alignment and not move at all!
Back kicking mainly develops our hip extension strength (the gluteus maximus is the agonist muscle of hip extension), while the spine is responsible for stabilizing the trunk and transmitting force, and does not produce movement! Including our abdomen, back, and other core muscle groups around the spine, they all contract isometrically to maintain the stability and neutrality of the trunk!
Only when the core is stable, the force at the distal end of the limbs will be better transmitted and injuries will be avoided!
To do this action well, there are several key points:
1. Use abdominal breathing to tighten your core muscles to stabilize the spine
2. Don’t kick your legs back too quickly. Make sure the movements are carried out in a controlled manner! Your back doesn’t move!
3. Tuck your chin slightly and don’t raise or lower your head!
4. Use external reference objects to monitor the alignment of the spine, such as placing a PVC pipe on the back
Final tip: The action of kicking the legs back is not the same It’s a difficult move, but it can’t be learned by watching a certain app or following a certain video. If you’re not careful, you may get hurt! It is recommended that you seek professional help
In fact, it is not just a simple back kick: among the various movements of hip training (squats, deadlifts, bridges, etc.), the most important point is the hip joint Make sure your spine is stable and neutral while moving!