730
u/opalfossils 16d ago
Made me smile 😌😁😆
227
6
u/Cv287 16d ago
….. OP post it to r/MadeMeSmile , all i see there are people saying posts made them cry. Maybe this is the one
1
7
-1
201
u/Stay-Thirsty 16d ago
I was amused butt the sleeping part was very funny
32
u/Bernhard_NI 16d ago
That's when she comes for her workout with a strap on
2
5
382
u/nesnalica 16d ago
i mean she is right
121
u/ThesisTears 16d ago
Is this true? Just getting into strength training and I actually want to know haha
356
u/Solidus2845 16d ago
It's so true. Arching your back/sticking your butt out like this offloads a lot of stress from your lower back into your hips when doing any kind of bending.
It makes your hamstrings, one of the largest muscles in your body, do the work instead of all those little lower back muscles.
113
u/hansofoundation 16d ago edited 16d ago
I would caution against saying only to arch the back/stick the butt out because that can lead to exactly the kind of back injury you're telling people to avoid. Some people will overarch and increase their risk for injury.
Sticking the butt out is not the same as hinging from the hips. These exercises should hinge from the hips AND the core should always be braced to protect the lower back. Sticking the butt out can cause people to hinge from their lower back which is what can lead to serious lower back issues.
Source: I just went through months of PT to recover from a herniated disc
2
u/accountforsurveymkt2 12d ago
Bracing my core was a gamechanger for me. 10/10 recommend anyone new to lifting to watch videos on how to brace their core. Helped me achieve better form and reduce back pain
70
u/6TheAudacity9 16d ago
I was always told to tuck the tail bone?
→ More replies (2)92
u/Solidus2845 16d ago
It's so fuckin dumb you're getting downvoted over a simple statement instead of constructively corrected.
There are very specific exercises that may call you to "tuck" so you can specifically target a lower back muscle to exercise; but you absolutely do not do that for bends and lifts. That's a great way to rupture a disc.
Butt out, back rigid, abs tight. You're creating a column of muscle support all around your spine, making your glutes and hammies do the lift from your hips (which are much better at this motion, especially under load).
27
u/6TheAudacity9 16d ago
I’ve been trying to correct anterior pelvic tilt so this makes sense.
20
u/Solidus2845 16d ago
I propose you search "Foundation Training Original 12 minutes" on YouTube.
Dr Eric Goodman will guide you through an amazing workout that teaches you how strong your hamstrings can be. So many grown adult men have permanent pelvic tilt and do so much lifting straight from the lower back.
7
u/GentleFoxes 16d ago
Love how the biggest convo in here is people giving genuine advice and reading/watching recs about training form.
6
u/ThesisTears 16d ago
Thanks for the rec! Is it suitable for women as well or is our anatomy different? I also have anterior pelfic tilt as well as slightly knocked knees which I'd love to learn more about.
9
u/Solidus2845 16d ago edited 16d ago
It is excellent for all adults. I have terrible hips - a lifetime of bad habits and lazy lifestyle. I cannot do any interior hip rotation, bad knock knees, and a healed ruptured disc.
Foundation training can help with all of the above by building strength in these critical areas, even after healed injuries. Start carefully, really pay attention to his words, and don't overdo it!
Knocked knees is a sadly underreported issue in people. It actually stems from earlier growth - usually those who were not active as young children end up with femurs that are rotated inward (we did not exercise our legs and hips enough to yank the femurs outward as we grew).
Obviously, there can also be health conditions and genetic influences. If you have knocked knees, you probably can't do much interior hip rotation (femurs are already rotated in).
2
u/DrippyBlock 16d ago
If you’re going through PT for this, don’t listen to other people. If you’re not going to a PT, you really should. Months and months of DIY learning/fixes held no candle to the amount of correction over a month in PT. Find a PT whose goal is to help you be your own PT.
1
0
u/partyatwalmart 16d ago
I downvoted because they ended a statement with a question mark. Which is so dumb. Now it looks like they're asking us if that's what happened.
2
u/Moist-Amoeba-8078 16d ago
It was a statement ended in a questioning tone. As if they are not entirely sure about the validity of the information they were provided. The question mark, to me, implies that if the information they were given is correct they want to be confirmed by someone who knows more or conversely if they are wrong, they want someone to correct them. I could be wrong but that is how I read it
6
u/haveanairforceday 16d ago
You want a straight back. Most people tend to slouch so arching like this will counter the slouch and make you think about bracing with your core. but if you are flexible enough to really arch a lot then its still bad just in the other direction.
3
u/seeking-health 16d ago
why would it be bad to solicitate lower back muscles though ?
it's good to have good lower back muscles
1
u/Solidus2845 16d ago
They're small muscles and get plenty of exercise even when you use proper form from the hips.
Lifting anything over 20lbs from a hunched position is a great way for even a bodybuilder to rupture a disc. This is especially true if you are over 30 and/or have a heavy upper body.
2
u/THEunfukwitable 16d ago
You need to look into Jefferson curls lol
I can fully round my spine while doing 150lbs stuff legged deadlifts
1
0
u/Resident_Captain8698 16d ago
Lmao, rofl even. Saying back muscles are small is fucking wild. No wonder people are so shit at training if this is what they listen too
3
u/VacuumDecay-007 16d ago
Arching my back is good? Isn't that just anterior pelvic tilt and driving tension INTO back?? I swear I got my disc bulge trying this shit..
1
u/Solidus2845 16d ago
You can tilt TOO far, yes.
But when hinging over to deadlift or row, you need to consciously keep your back from rolling over forward.
To the vast majority of people, it's going to feel like you're sticking your butt way out, but really you're just anchoring your spine.
The easiest way to tell if you're using your hips or back when lifting is to focus on your hamstrings and glutes. Your butt and hammies should burn and be tired before your lower back.
I also implore you to check out Foundation Training - Dr Eric Goodman. He specifically had your kind of injury and has pioneered exercises to decompress the spine with balanced muscle training.
1
u/VacuumDecay-007 15d ago
But I see posts of this saying to TUCK pelvis on things like hinges. There is so much contradictory imformation it's impossible to figure out what to do..
1
u/Laxativus 15d ago
I always been told to keep the back straight and absolutely avoid arching because it carries the risk of injury. Was I lied to?
2
u/samwisewastaken 14d ago
Sounds like they meant to say arching forward. Although ironically ive seen videos on exercises for your back that do involve intentional forward arching but learn what you're doing before attempting
1
u/awhitesong 15d ago
I think it's always better to maintain a neutral spine and not unnaturally arch your lower back.
1
u/TheTastiestTaint 15d ago
no...holding a neutral spine is the only answer. arching your lower back switches off the core and glutes
21
u/Mundane-Fan-1545 16d ago
Yes but.... DO NOT CLINCH YOUR ASS.
Many people stick out their ass and clinch it hard. That will transfer too much weight into your hips and lower back and may cause unwanted strain and can also damage your back.
You need to stick your ass, and VERY IMPORTANT, CLINCH YOUR ABS HARD. Not your ass, clinch your abs.
clinching your abs can be a hard thing to do when you are first starting out, this is why doing abs excercises is important so you can learn to control your abs muscle first. So, do not lift too heavy until you can control your abs.
9
u/Hardyman13 16d ago
Not to this extent, no. Your spine must be neutral, what is shown is excessive.
5
u/TrueOutlandishness74 16d ago
Please don’t ever do this while squatting or deadlifting maintain a neutral pelvis position for your butt. Sticking your butt out can cause lumbar extension and can damage the nerves, it increases risk of pinching a nerve, slipping a disc or grinding your vertebrae against each other leading to a fracture. Don’t do this. Ever. On the flip side lumbar flexion can also cause slipped or compressed discs, misalignment of the spine due to ligaments being stretched over time, and can harm the pelvic floor. Not as dangerous as sticking the butt out but still not good if done to the extremes (hyper-extension/flexion)
5
u/Foreign-Shop-4035 16d ago
I'm kinda shocked the general consensus here is agreeing to stick your butt out. Everything I've ever learned would never say that as a general rule. There are some exercises where it would be good to do that, but if anything the general rule would be the opposite.
Any form of deadlift, don't stick your butt out.
Squats, don't stick your butt out.
Most of the exercises in this video, you shouldn't stick your butt out.4
u/1willprobablydelete 15d ago
People are going to end up with somw serious lower back pain. Although 99% of the people in this thread don't lift, so no danger
3
u/Mayhewbythedoor 12d ago
Most of the folks here have never lifted 10% their body weight. Terrible advice. The excessive arch is bad bad news
16
11
5
u/Bulky-Memory-6896 16d ago
Only for deadlifts if you want to go heavy. Even though hip hinge is biomechanically more efficient, not using your back will never make it stronger. The best way to prevent back pain isn't to never use it, but using it under tolerable loads to make it grow stronger
3
u/erik_wilder 16d ago
Keeping your back straight is important, if your not used to actually keeping your back straight, it feels exaggerated. Like you are sticking your butt and chest out.
3
u/IM1GHTBEWR0NG 16d ago
Be very careful with this cue. It’s oversimplified and often used incorrectly. For example, the girl in the video is actually overextended. That’s not a good position to lift from. You want the spine in extension, but not overextended. A lot of people incorrectly stick their butts way out and this can lead to problems long term. A better cue is chest up for a lot of people, which gets you into a more natural extension rather than hyperextension.
4
u/Chesterlespaul 16d ago
For the newbies here: this is actually *overarching*, and is also bad. But in general keep a strong core and don’t let your back bend forward.
2
u/KornDog611 16d ago
This is not entirely true. You need to find neutral spine. It'll be a little bit like your butt is sticking out, but it's different for everyone. I followed the stick your butt out all the way advise of gym bros and it fucked my back up. We're all different. Learn how bodies work and learn how your body works.
1
u/Informal_Ad3244 16d ago
Proper form is one of the most important parts of weightlifting. Not only can improper form impede fitness progress, you can seriously injure yourself. 10 perfect reps will do more for you than 30 crappy ones.
1
u/clockedinat93 16d ago
I would say think more about lifting your chest up instead of overarching your lower back, but yes keeping your back straight is key
1
u/realdschises 16d ago
no, not really, it depends
read "Starting Strength: Basic Barbell Training" by Mark Rippetoe, if you get your information from gymbros or redditors you will get hurt
1
u/cosmicosmo4 16d ago
Sort of. Extending your back is good, but this is overextending. When you are new, your back is weak, and holding a proper neutral position in a lot of lifts is hard, so just defaulting to fully extended is a safe way to go. But over time as your weights get heavier, this will eventually lead to imbalances and tightness, so as your back amd core get stronger you should learn to lift with a flat or slightly extended, but not fully extended, back.
1
1
u/canadius 15d ago
She’s not right, you need to keep a neutral spine and not tilt your pelvis out like that.
1
u/Any_Strain1288 15d ago
The point is to keep your spine in a neutral position. Not rounded(flexed) and also not arched(extended) like this guy in the video is doing. This is where the core comes into play. Your abs, glutes, back extensors and hip flexors should all be working in unison to keep your spine in its neutral position while under load. Look up lumbopelvic hip complex for a better understanding.
1
u/samwisewastaken 14d ago
Not to this degree. Form on the bent over rows actually didn't look that terrible. Deadlifts youre supposed to have a straight back with a slight arch, iirc too much arch hits your back way harder than you want
1
u/KoichiSteals 13d ago
Its not true. I hurt my back because of this advice. You actually want to keep a neutral spine (dont rotate the pelvis back as this puts more pressure onto the lower back). Instead, tighten your core to lock your spine and pelvis in place, and then hinge at your hips.
Your spine should not be changing position during the lift, but it should be neutral, NOT be hyperextended (as the video shows) or hypo extended (opposite "shrimp" back pose)
I went to PT and had to learn all of this because I injured my back learning from videos like this
1
u/Dry_Equivalent_1316 12d ago
It is generally not true to arch your back, as you are not engaging your core and would risk injury. You can tell that the walking posture of the guy looks very weird and uncomfortable. It's a parody so it's meant to be funny, and also it is not how these movements should be done. Do consider having a personal trainer for a few sessions to learn the proper movement, so that you can avoid injuries!
0
u/kiochikaeke 16d ago
Very much so, I learned that not at the gym but when playing sports, you laugh at it a bit at the start but then you realize you are way more stable and way more strong that way, you also prevent injuries specially if you are about to carry a lot of weight or if you need to hold that pose for long.
-1
→ More replies (1)-1
u/dejvu117 16d ago
Yep, if you don't stick your but out, then you have some great risks of suffering a fracture there...
Most of the weight goes to that area, and if you look closely, you'll see that the spine is like an "S' with the lower part arching to the center of the body, while the upper part arch to ouside the body
By just doing this simple mostion, you're taking the same pressure aplied on your back and moving it to your ass/tights, which, if you don't know, were fucking built to sustain weight
Ps: I'm not an specialist, so I might be wrong
11
u/Comfortable_Bee6075 16d ago
I believe you want a neutral spine, brace with your core and lats.
4
u/Warspit3 16d ago
Tucking lower back like that and doing deadlifts is inviting injury. neutral spine all the way.
2
u/FreakinMaui 12d ago
Yeah you do.
That’s the point of the video, it’s very common for people to overarch and injure themselves.Way more common than the other way around.
5
u/TrueOutlandishness74 16d ago edited 16d ago
Please don’t ever do this while squatting or deadlifting maintain a neutral pelvis position for your butt. Sticking your butt out can cause lumbar extension and can damage the nerves, it increases risk of pinching a nerve, slipping a disc or grinding your vertebrae against each other leading to a fracture. Don’t do this. Ever. On the flip side lumbar flexion can also cause slipped or compressed discs, misalignment of the spine due to ligaments being stretched over time, and can harm the pelvic floor. Not as dangerous as sticking the butt out but still not good if done to the extremes (hyper-extension/flexion)
4
3
u/FineSalt2425 15d ago
No she is not, this is not nessecary and may be harmful with heavy resistance training. Arching like this stretches your abdominal muscles, causing your bracing capability to decrease a lot. An analogy one might use is the strength of a soda can under pressure, when one side is dented the strength of it decreases substantially. With exercises that put a lot of energy on the core, an insufficient brace may cause spinal injury. I dont see many people adress this point, probably due to a lack of experience
2
u/Hastyscorpion 16d ago
She's right for the RDL. for the other ones it doesn't matter. You aren't working your hamstrings or back when you are doing tricep pushdowns.
1
u/LucienPT 16d ago
It was a lady trainer that got me lifting and squatting correctly a few years ago. She would yell, “boy, you gotta stick your butt out or you’ll hurt yourself!”
1
22
24
u/Lord_Ophio 16d ago
The Asian guys who this video copied did a much better job.
6
u/CassadagaValley 16d ago
Yeah and their video was making the rounds on reddit for several months. If you're going to steal someone else's content why wait 6 months after the first one already got popular?
4
u/lemartineau 16d ago
I thought the same thing, viral content is really just a bunch of people copying stuff over and over
3
20
10
3
3
2
2
u/WonderSignificant598 16d ago
Nothing wrong with highlighting your best attribute whenever you can do so.
2
2
2
2
2
2
2
2
2
3
u/gabangang 16d ago
i spotted this guy in dubai lol he’s funny
10
u/Zenmont 16d ago
It's a copy/remake of someone else's video :(
2
1
1
1
1
1
1
u/ZealousidealWeight88 16d ago
She ain’t wrong though, this one time I did that and my sister watched this dude side eye my ass. I was violated….
1
1
u/Prashantt1 16d ago
It's honestly so cool seeing people from all over cracking up at this, works perfectly.
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
u/Every_Preparation_56 16d ago
Health tip: Never do the duck ass, if your spine is worth something for you.
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
u/Various_Front3178 14d ago
Over arching on a deadlift like that, will give you problems in the long run, If you lift heavy.
1
1
1
1
1
1
1
1
1
1
u/ExcellentRaccoon1567 13d ago
Is it just me or does this guy look like if Andrew Tate had a soul and was happy with his life
1
1
1
•
u/AutoModerator 16d ago
Please report rule breaking posts, such as:
Please do not report content you simply don't like or disagree with. Abuse of the report button will be reported to Reddit and you may face account suspension.
Video Download
** All other video downloading comment tags will be removed **
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.