Back hyperextension is probably the most common problem a trainer will see where the athlete either thinks they are lifting the weight correctly or does nothing to correct what they know is a problem. The main lifts where this can be problematic are the bench press and deadlift. Note the immediate common thread in that each of these movements is compressive to the lower spine. That said, in everyone’s case, different things are the problem when an overstretch is evident.
Fortunately, there are simple ways to make sure you don’t fall victim to what might be called the “carbon monoxide” of strength training. It’s true – backsliding can be a silent killer, and practicing it regularly without knowing it can lead to big problems down the road – and a hell of a lot of discomfort. These are tips to solve this problem at first.
How to Fix Back Overarch for Standing Press
The backside in the top position of a standing press is often seen and rarely seen as bad. It must be remembered that a vertical thrusting movement such as the press is a spinal compressor. When we put the lumbar region into hyperextension, these discs are put in a really vulnerable position.
One reason why this happens is simply insufficient shoulder mobility. When you want to press your arms into the ideal overhead position (to reach the bar over your spine rather than in front of you) and you don’t have the range of motion available to do so, something’s got to give. The back will compensate by overextending (hyperextending), to let the entire chest shift back to assist the arms in the additional degrees of motion. Overextension can also act to relax the lower abs and not hold them in as much as they should during the lift, creating a domino reaction. It’s not good. It would be best to try to improve shoulder and hip mobility to prevent this from happening.
Fix: Shoulder ‘dislocates’
A good dynamic way to increase ROM in the shoulder and work on girth. Shoulder dislocations are done by grasping a broomstick or dowel and holding it at elbows straight, with one hand on each end. Keeping the arms straight, complete a full rotation from the front of the body to the back of the body so that the pin is on your back or butt in the finish position. With straight arms, return to the starting position. Repeat and slowly bring your hands into the pin.
Fix: Wall slides
This may seem boring and unnecessary, but wall slides encourage proper shoulder mobility, just like any corrective exercise out there. Stand with your back to the wall, hands up. Try to keep contact points in the heel, butt, upper back, elbows, wrists and toes. If this is already difficult to do, you probably have some tightness issues in your chest and shoulders that need attention. Slowly slide your arms up to arm’s length while maintaining these points of contact. Note how much your lower back pulls off the wall to achieve the starting and ending positions. If you can get more of your forearm below the waist, it would help to get more mobility in the shoulder.
How to Fix Back Overarch in the Bench Press
This question comes up often. The difference between the bench press and a standing press is simple – the bench press is a horizontal pushing exercise, while the standing press is a vertical pushing exercise. This means that the load on the spine is too direct for the bench press and too indirect for the bench press. In the case of the bench press, the number 1 structure responsible for supporting the press is actually the shoulder girdle, with the scapula being the most important. We all know that having tight, set shoulder blades will help improve bench press stability and reduce the chance of injury.
Since the load is above the shoulder and a strong bench depends on a good pair of tight frames, it is much more explainable and understandable to reason that a rather pronounced rear arch might actually be welcome in a horizontal press like the bench press. Keeping in mind that our spines naturally bend in the lower back, and adding to that the fact that proper technique requires sliding shoulder blades raises another thought. It is impossible to fully retract the shoulder blades and maintain a flat spine. Try it – it won’t happen.
This whole logic May explain why there is alarmingly no significant association of bench press with weight training-related lower back injuries. This includes powerlifters. Weird, huh?
How to Fix Back Overarch In Deadlift
The deadlift is a slightly more complex movement pattern. Pelvic position is definitely sensitive to which muscles are used and when.
Good setup means encouraging a solid arch in the lower back so the rear chain stays tight and ready to lift the heavy bar off the floor. In the set up, the lower back would be in “control” of the pelvis. The tricky part comes when the bar begins to move, and this is where the ‘overarch’ back dominance comes into play. In a good deadlift, although it starts with pelvic control, the lower back must relinquish that control part way through the lift so that the posterior pelvic tilts (ie the glutes and hamstrings) can kick to fully extend the hips. This is what makes the difference between a well-executed deadlift and bad deadlift.
Fix: Psoas Glute Bridges
This exercise will help the glutes overcome the forward tilt caused by the foot being off the ground in order to promote proper hip extension. Place a tennis ball in the hip crease of the leg that is off the ground. Simply extend the hips by pressing into the heel of the planted leg (see video). Look for the fullest possible range of motion. Make sure to keep pushing the ball with your hip! Sets of 10 to 15 focused repetitions per leg are sufficient.
Fix: Make Dead Bugs
Deadlifts can address several things at once, including an untapped area that affects both the OHP and the deadlift: weak or inactive lower abs. Their engagement can certainly address general and severe forward pelvic tilts. Deadlifts can increase their activation, while promoting proper diaphragmatic breathing patterns and improving force transfer from the lower to the upper body.
To do them, lie on your back with your arms up against a wall, without the lock. Bend the knees and keep the legs and feet parallel to the floor. You should almost look like you are sitting in a chair, albeit on your back. Press hard against the wall and while maintaining this pressure, remove all the space from under the lower back. Take slow “steps” by lowering your heels to the floor in an alternating fashion. Paying attention to all these elements at the same time is no easy task, and the 30 “steps” should seem like hard work. If you’re deadlifting or pushing submaximal loads (like, below 80% of your max), then this is a good exercise to throw in as a filler movement to help your next set of lifts.
No more Back Overarch!
Having a good arch in the back may look good on a fox woman’s body, but it doesn’t mean it’s healthy. It can often indicate issues that are deeper than skin level, and it’s a good idea to address these issues early before they turn into problems that are more difficult to fix. It is important to be able to control our lower back and what it is doing, and we must remember: the location of the problem is not always the source of the problem.
