Strength training is a popular form of exercise for many people looking to improve their physical fitness and build muscle. However, one common issue that trainers often see is back overarch, also known as back hyperextension. This issue can be particularly problematic in movements like the standing press and deadlift, where the lower spine is put under compressive stress.
Back hyperextension can lead to major problems down the road if not addressed, so it’s important to know how to fix it. For the standing press, insufficient shoulder mobility can often be a contributing factor. To improve shoulder mobility and prevent back overarch, exercises like shoulder dislocates and wall slides can be helpful.
On the other hand, in the bench press, a back arch is actually welcome and can help improve stability and decrease the potential for injury. This is because the load on the spine is more indirect in a horizontal pressing movement like the bench press.
When it comes to the deadlift, a good setup is crucial to prevent back overarch. Exercises like psoas glute bridges and dead bugs can help improve hip extension and strengthen the lower abdominals, leading to better control of the pelvis during the lift.
Overall, it’s important to address back overarch before it becomes a bigger issue. By improving shoulder and hip mobility, strengthening the lower abdominals, and practicing proper technique, you can prevent back overarch and ensure a safer and more effective strength training experience.