Exercise Selection, Correcting Anterior Pelvic Tilt

Training
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Hi CT,

I have recently discovered the root of my recent lower back pain as being caused by a severe anterior pelvic tilt. I have been following your 6,6,6,3,3,3 program with high pulls and dead start rows as my main exercises on pull day. However lower back pain due to the ATP has stopped high pull progress in its tracks and has made the exercise very in-effective.

Could you suggest what i could replace high pulls with on pull day whilst i am correcting this issue? I will continue to perform sets of empty bar high pulls at the begining of each session to prevent loss of movement pattern.

Many Thanks CT.

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[quote]Hull2012 wrote:
Hi CT,

I have recently discovered the root of my recent lower back pain as being caused by a severe anterior pelvic tilt. I have been following your 6,6,6,3,3,3 program with high pulls and dead start rows as my main exercises on pull day. However lower back pain due to the ATP has stopped high pull progress in its tracks and has made the exercise very in-effective.

Could you suggest what i could replace high pulls with on pull day whilst i am correcting this issue? I will continue to perform sets of empty bar high pulls at the begining of each session to prevent loss of movement pattern.

Many Thanks CT.[/quote]

You cannot ‘‘replace’’ the high pull. Honestly no exercise can accomplish what it accomplishes. So I do not like giving you something to do ‘‘instead’’. Now I DO understand that YOU are in a situation where you cannot perform the movement. But my fear is that by answering your question some people will read it and then say: ‘‘Thib said that I could do this other exercise instead of high pulls’’ even though they are physically capable of doing a high pull.

I could see low-pulls or power shrugs from blocks supersetted/complexed with Seated ro to the neck with a rope to be mildly effective at stimulating some of the same gains.

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Thanks CT, I appreciate your stance on this subject. I will only be using this while I correct the issue then I will be bk to performing high pulls.

Can you see this being acceptable given the circumstances.

  1. Dead start row 5,5,5,8,8,8

  2. Power shrugs 3,3,3,6,6,6

  3. Power shrugs ss with rope pulls to neck fpr alternating sets of 6

Thanks again for.your time CT

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[quote]Hull2012 wrote:
Thanks ct, I appreciate your stance on this subject. I will only be using this while I correct the issue then I will be bk to performing high pulls.

Can you see this being acceptable given the circumstances.

  1. Dead start row 5,5,5,8,8,8

  2. Power shrugs 3,3,3,6,6,6

  3. Power shrugs ss with rope pulls to neck fpr alternating sets of 6

Thanks again for.your time ct[/quote]

I do not dislike this plan. But be sure to get back to high pulls ASAP.

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@Hull

hello,

are you sure high pulls have CAUSED the anterior tilt?.. anterior pelvic tilt is caused by a combination of weak muscles and overly strong / tight muscles:

WEAK glutes, hamstrings and abs lead to anterior tilt
OVERLY STRONG (or TIGHT) quads/hip flexors, lower back and lats lead to anterior tilt…

since high pulls can strengthen your hamstrings and glutes, i would have thought that high pulls would actually help/stop anterior tilt??

-i have anterior tilt, and have been told to do hip extension exercises like GHR and hip thrusts, as well as strengthening my abs, while at the same time STRETCHING my lower back and hip flexors… since i’ve been doing this, my tilt isnt as bad…

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Sorry lboro, I should have made that clearer. It’s not the High pulls that have caused the ATP but have caused lower back pain due to my ATP. I am currently on a program of lots of stretching and foam rollering of the lower bk aswell as glute bridges and ab exercise. I’m hoping 6 weeks of hard work should correct this and ill be bk performing high pulls again.

CT, are the any exercises or power holds which I could incorporate which could force a strong pelvic position to really help progress? If so, how would you program these?

Many thanks again.

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Do Defranco’s agile 8

Defranco’s Agile 8

The Agile 8

  1. Foam roll your IT band ? Start just below your hip and roll up and down to your (outer) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen “rolls” starting at your (outer) mid-thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

  2. Foam roll your adductors ? Start just below the crease of your hip and roll up and down your (inner) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen “rolls” starting at your (inner) mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas.

  3. Glute/piriformis myofacsial release with a tennis ball ? Take the tennis ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry.

  4. Rollovers into “V” sits ? Perform ten reps.*

  5. Fire hydrant circles ? Perform ten forward circles and ten backward circles with each leg.*

  6. Mountain climbers ? 20 total reps.*

  7. Groiners ? Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.*

  8. Static hip flexor stretch ? Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.

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Lay on a foam roller for 15-30 minutes a day too long ways …you’ll lose your tilt very quickly …I used to have that issue & horrible mobility & after years of experimenting this worked the best

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[quote]sput79 wrote:
Lay on a foam roller for 15-30 minutes a day too long ways …you’ll lose your tilt very quickly …I used to have that issue & horrible mobility & after years of experimenting this worked the best [/quote]

could you elaborate on how you do this? (i’d like to give it a shot)

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Sure! The back of your head & tail bone should be in contact with the foam roller longways. Lay like that & spread out your limbs.

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[quote]sput79 wrote:
Sure! The back of your head & tail bone should be in contact with the foam roller longways. Lay like that & spread out your limbs. [/quote]

roll side to side or just lie there?

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Just lay there

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[quote]sput79 wrote:
Just lay there [/quote]

i can do that :slight_smile: thanks.

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You’re welcome

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can you please go into more detail about the 6,6,6,3,3,3 program or are there any links you can direct me to please? I tried searching the forums but I believe it was mentioned in a previous livespill so i can’t seem to find it.

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@jy6537: I found these notes on my phone…I hope this helps until CT chimes in

CT- Sets & Rep Schemes

Christian Thibaudeau: 6s, 3s, 2s and 1s: 6s build MUSCLE and strength, 3s build STRENGTH, muscle and density, 2s build DENSITY, strength and improve your capacity to showcase your strength into a max effort, 1s improve your capacity to showcase strength and build density while also building some strength (actually inferior to 2s and 3s in that regard).

Christian Thibaudeau: MY CURRENT SETS AND REPS SCHEME: I love the 6-5-4-3-2-1- scheme. But I’m IN LOVE with 3 x 6, 1 x 3, 1 x 2, 1 x 1… it makes it easy to progress. First work on increasing load on your sets of 6. When you can lift 10-20lbs more on all sets of 6, work on adding weight on your set of 3. When that is up by 10-20lbs, work on the 2. When the 2 is up by 20lbs re-test your max

Christian Thibaudeau: PROGRESSION ON 3X6, 1X3, 1X2, 1X1: The 6 are done so that the highest average load is achieved. Most of the time I will take 2-3 gradually heavier preparatory sets which will help me select the weight for the first work set, which is challenging but on the conservative side. I add 10-20 lbs for the second set (unless the first set felt perfect) and most of the time I use the same weight for the third set unless the second felt too easy. I add 20-30lbs for the 3, 10-20 per set for the 2 and 1.

Christian Thibaudeau: SETS AND REPS SCHEME CHANGES: My current key sets and reps scheme respect the same breakdown. The 3 key ones I use are (1) 3 x 6, 3 x 3 (2) 6-5-4-3-2-1- (3) 3 x 6, 1x3, 1x2, 1x1… if you notice they all have 3 sets in the 4-6 range and 3 sets in the 1-3 range. I find that pattern to be best for max growth. So you could also use 6, 5, 5, 3, 3,2 or 6,6,5,3,1,1 for example. Really, 3 sets in the 4-6 range anf 3 in the 1-3 range. These can be rotated at will in no specific order.

Christian Thibaudeau: 6,5,4,3,2,1 LOAD PROGRESSION: This scheme is very simple. You add weight and drop a rep on every set. Each set should be equally hard meaning that every set is performed with a weight that is challenging for the required number of repetitions without having you use bad technique. As for 6,6,6,3,2,1 I discussed it last week.

Christian Thibaudeau: CLUSTER 5: This is one of the most effective strength-building technique as well as a very powerful muscle-building stimulus for more advanced lifters. Basically each set has 5 total reps done with a weight you would normally lift 3-4 times. But you take 7-10 seconds of rest (replace the bar on the support or pins after each rep) between each of those reps.

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@sput79
thank you very much for that breakdown. a lot of great information in there.
he recently stated on this forum that instead of the 6,6,6,3,2,1 he now prefers the 3,2,1,6,6,6 because “he found that starting with the strength work is best.” any idea on how he goes about doing this? is it like his previous method but the other way around where he works on adding 10-20lbs on the 3, then the 2, then 1, and lastly the 6s?

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You’re welcome! Well what is your goal? Strength? Size? I’d focus on improving what you want the most or your weakness & go from there if it was me.

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hmm well i guess my primary goal is strength since my lifts aren’t all that great right now (squat: 275x3, bench: 165, deadlift: 405, @~170lbs) but i obviously would like to gain some size too haha.

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