A Quick Fix For Lower Back Pain During the Bench Press...

I started sneaking into the health club when I was 12 years old. I say sneak in because I wasn't old enough to be allowed into the weight room on my own, you had to be 13 years old. I would puff up my chest and look like I knew what I was doing. News flash, I didn’t know what I was doing. At the time, I knew you had to be good at bench press if you wanted to be considered strong. When I learned to bench press 20+ years ago I had a huge arch to my lower back and I was way up on the balls of my feet like a ballerina. Through sheer grit and thousands of repetitions, I eventually hit some pretty impressive bench press numbers (275lbs. for 8 reps and 305lbs. for a one rep max @ 175lbs. bodyweight). The issue was that the bench press didn't translate to better overall athleticism on the field and it exacerbated my already overextended posture.

After years of going at the bench press haphazardly and trying to lift as much weight as I could, I broke the movement down and built back up again. I started with my foundation: ribcage and pelvis (breathing mechanics and form). From there I slowly built back up. I am not lifting as heavy as before, but I feel stronger with my upper body pushing in almost every other way, and I don't have the same lingering lower back issues when going overhead or after movements like push-ups or burpees. Take it from me, bench pressing enormous weight is not worth it, especially if it leaves your lower back aching.

In this video, I show you a quick fix to take away some of the lower back strain of bench pressing: elevating the feet. Elevating the feet so the thighs are more perpendicular to the ground takes away some of the pressure on the lower back. As you learn how to use your glutes and abs to hold your pelvis in position, you can start to slowly lower your feet back down from there. Keep in mind however, elevating the feet is only a quick fix, and if you want to really improve your bench press it takes technique, specific corrective exercises that are built for your needs, and a coach to keep a watchful eye on things. If you are ready to improve your bench press, I am here to help. Click the link below if you'd like to book a free assessment to see how we can move your bench press in the right direction!

The Best Deadlift for Athletes With Lower Back Pain

If you have trained with me, you know the deadlift I am talking about: The Trap Bar Deadlift. There are many deadlifts, but when I am working with beginners, or athletes who have had a history of lower back issues, I DO NOT SHY AWAY FROM DEADLIFTING. Sorry, I had to shout that, but it’s true. I want to train you to hinge properly. I want to take away the fear of bending over and picking something up off the ground, something you are bound to do on an everyday basis. So what makes the trap bar deadlift different? Let’s break it down:

1. You have no bar blocking your shins, which is a saving grace for longer-legged lifters, lifters with back problems, or lifters with mobility restrictions. This allows athletes to “feel the floor” better and drive the ground away rather than pulling the bar up.

2. You're using a neutral grip. That means no mixed grip (which has a high risk of biceps tears) and a posture that more easily engages your upper back and keeps you closer to anatomical position. Since the handles are down by the sides, the weight is more toward the center off mass taking stress off the lower back. That's huge.

3. You get to pull from a slightly higher point (at least when you go high-handle). This decreases the demand for hip mobility and ribcage mechanics. You get to deadlift from a higher point.

If you have been avoiding deadlifts because you throw your back out every time you do it, you should give the trap bar a try. They are probably collecting dust at your local gym, or can be purchased on Amazon for around $100 (they are well worth the investment).

If you are dealing with lower back issues and are afraid to deadlift, I am here to help. Click the link below to book a free assessment today and let’s get you moving toward the best version of you!