Hey Performance Freaks,
Today’s Mwod mission is a simple way to think about spinal faulting. Under load, during movement, or in resting (sitting/standing) we want to consider the spine as a system. We want to avoid single or couplet motion segment faulting in extension or flexion. Ideally under most situations, we only want to observe flexion or extension happening along the spinal system at the joints that were designed to to handle flexion or extension under load, the shoulder or hip. Don’t confuse this with global spinal extension or flexion however, like what we’d observe in a good pull up, a forward roll, spiking a ball at the net, or throwing a baseball correctly. The spine functions beautifully as a global whip. But, if we have local fault, all that energy is transferred to a few measly segments. And this, is a recipe for disaster.
Be unBrohken.
Kstar
14 Responses to “Episode 351/365: The One Joint Rule”
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One joint rule = happy back, tons of stability.
Violation of one joint rule = disc grind-age
Down at I Am CrossFit Miami we call that a “sucia” stance. Dirty woman stance….
Hey KStar,
I just want to shout out a big THANK YOU! I’ve been watching your episodes since the very fist time. “Just” following your blog made me a better athlete and gave me the best access to understand the human kinetic movements!
Max
This itnrocdues a pleasingly rational point of view.
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Dude, this blog is awesome….Congrats on the achievement! It is teaching me so much.
“Because strippers are dirty!”
Shirt please!
!!Stripper shadow with the quote “Strippers are dirty. MWOD get clean.”
Awesome Education and Break down Kelly. Love the site. So where do we start fixng? From the ground up? Till the proper form is achieved? Then progress up the chain. I Love Human Movement and better understanding the body.
Hmmm…one joint rule
there’s a joke in there somewhere!
Hi Kelly-
I have been having problems with my low back and it most often occurs while squatting. I think i am overextending like you mentioned in the video. How can you keep your hips back, chest up, and not overextend without butt tucking at the bottom? please any help would be appreciated!
I too have difficulty with the over-extension/slight butt wink even though I try to maintain a tight core & “belly button to spine” positioning. Would love further discussion/clarification on this.
Got basically the same question. It feels like it’s hardly possible to keep the spine straight when doing low bar squat. Does it only apply to high bar and over head squat perhaps?
Love the site! Many thanks!
I have this problem too. This M WOD helped a lot!
http://www.youtube.com/watch?v=OzHAgsdF1rQ&feature=player_embedded
Doing the hollow body position on my back and in the push up position has drastically improved my squat and my low back hip issues.
It’s paradoxical that you need to get control of your anterior muscles, but once you do, your hip mobility increases drastically.
Band work on the shoulders also help address this problem too.
Also, read “8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot”