Happy days everyone, back into the writing saddle for me. I've written this one on what they call the socials before, but I figured, what not put it down here as well. It's all about the relationship between rib cage and pelvis, sounds interesting, right? Well, hopefully you enjoy in either case.
Maintaining rib and pelvis position is extremely important when performing movements in training, especially things like a squat and deadlifts. Bring in the expression from one Dan John, “Keep the box on the bowl.”
It’s pretty simple, if you think of your rib cage as the box and your pelvis as the bowl. If one or the other tilts too much, the box is falling off the bowl, ie you’re in a less than optimal position, maybe even risky position depending on your body, injury history and etc.
This a subject that can be a complete black hole so I’m going to do my best to keep it short, for everyone’s sake and sanity. The biggest things to keep in mind are keep your rib cage down, stand tall, tailbone tucked and abs working.
This is a position that can be reinforced by performing ‘core’ exercises like Pallof presses, planks, dead bugs and the list goes on. From that, it translates across to being in positions like that, at the top of the aforementioned deadlifts and squats.
In short, if you’re feeling cranky in your back, hips or anything to the like, the root cause is likely the box has fallen off the bowl.
That is what I have for your reading goods today everyone. As always, I hope one of you found this useful to some degree. Feel free to reply with questions, comments and feedback of any kind. Have a week everyone!
Jarrod Dyke, CSCS