Like any great machine, your body works in a series of checks and balances. Overwork one area\u00a0and you’ll have to spread the love to the rest of your body at some point; unless\u00a0you don’t care about injury prevention or looking imbalanced.<\/p>\n
Sure, you try to work your entire body. And you use a wide variety of movements. But there’s always a reason why–despite your best efforts–you still don’t look the way you want.<\/p>\n
Whether,\u00a0you want to really look strong and powerful, sexy and sleek, or just be better about injury prevention so you have fewer aches and pains, it\u2019s oftentimes the muscles you don\u2019t see in the mirror that are most important (and most often underworked).<\/p>\n
Overtraining your backside muscles could be the smartest upgrade you ever make to your workouts.<\/p><\/blockquote>\n
Before you suggest that rows, pullups, and deadlifts have you covered (all great exercises, by the way), it’s important to know why\u00a0overtraining<\/em> your backside muscles could be the smartest upgrade you ever make to your workouts.<\/p>\n
Consider this a step-by-step process to help you identify common flaws or gaps in your training, and what you can instantly do to shift one of the most common weaknesses into a strength.<\/p>\n
Mistake #1: Ignoring Mobility<\/h2>\n
Poor postural habits such a slouching for extended periods of time result in a forward bent upper back posture called kyphosis<\/a>. It’s a messy name with some equally ugly ramifications. (Just think severely rounded upper back, which leaves you slouched over.) Spend\u00a0enough time in a kyphotic posture and your spine will adapt and stiffen in this alignment.<\/p>\n
Not a fan of the hunchback look? Good,\u00a0then keep reading.<\/p>\n
This\u00a0common problem not only causes\u00a0upper back pain\u00a0but also weakens\u00a0the important muscles that move and stabilize your shoulder blades, which can cause\u00a0shoulder problems.\u00a0 Keeping your thoracic spine mobile (the section from your shoulders to your tailbone) not only keeps your shoulders healthy but also provides a more effective foundation for performing your pulling exercises so that you can see better results.<\/p>\n
Your Exercise Rx:<\/strong>\u00a0Bird dogs, side lying windmills, thoracic rotation, thoracic bridge + prone cobra<\/p>\n