Lose The Ass-Back To Get Your Ass Back

What Is An Ass Back?

An ass back is a terrible condition that’s sweeping the nation causing back erectors to look like giant steel rods and prevents those with the condition from using the peach emoji to describe their rear.

Along with the limitation of emoji use many individuals who have an ass-back have lower back pain when the move, especially when they extend their hips because they are using their back to extend rather than their butt. This is a functional movement issue and can lead to chronic low back pain, loss of stability in the hips, and it will put more stress on the synergistic muscles that should aid in hip extension not be the primary force for hip extension.

How Do I Know If I Have Ass-Back

There are a few different ways to determine if you have the dreaded ass-back.

You can test by:

  • Lay flat on the ground facing the ceiling, if your low back is significantly raised above the floor and you cannot hold the position comfortably for a few minutes you may have an ass-back.
  • Use a mirror or a coach to check your hip hinge. Do you round at the back on the way down and extend through the low back when you bring your hips through (ribs will be raised) you may have an ass-back.
  • Do you stand with an anterior pelvic tilt which is an excessive lower back curve with the ribs flared up? You may have an ass-back.
  • Does your lower back light up when you do any repetitive movement that involves bending over and hip hinging back up (Ex: Deadlift/Burpee/KB swing/picking up items off the ground/standing up out of a chair)

If you experience one or multiple points listed above it’s likely you have an ass-back

How Do I Lose My Ass-Back

I get it you’re upset because you want your low back to stop hurting and gain the ability to use that peach emoji, thankfully the ass-back has a cure, you can do the following to RECLAIM DAT ASS!

  • Hip hinge drill with PVC maintaining all points of contact (head-upper back-low back-butt) to help you hip hinge correctly.
  • Dead bugs which will aid in core strength to prevent any hyperextension
  • Glute Ham bridge and bench hip thrust, you can add a band around the knee to make the glute turn on. This will help you to hip hinge and get the glutes to fire, just make sure when you do this drill the core stays engaged. Imagine a line from your shoulder to hip, and you do not want to break that line!

You Got The Ass Back Congrats

Make sure you continue with drills to aid in proper hip hinge mechanics and getting the butt to work, not the back. It’s also important to realize that when you do a workout that involves a lot of hip hinge work GO SLOW move well before you move fast. You may actually find that moving well makes the workout a lot harder than moving fast.



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