Page 117 - Muscle & Fitness (February 2020)

FIX YOUR DEADLIFT
R E A S O N # 3 :
YOUR CORE IS
UNSTABLE
he main function of the
core—the group of
muscles that surround
the front, back, and
T sides of your waist—is to
prevent unwanted motion in
your spine during everyday
and athletic movement.
So if your lower back rounds
when you deadlift, core weak-
ness is a prime suspect. The
muscles in your abdomen,
lower back, and the sides of
your trunk are very likely not
up to the task of keeping your
O P E N E R : E D G A R A RT I G A .
lower back extended and your
trunk stable while you pull big
weights off the floor.
To fix the problem, Shallow IF YOU CAN’T
recommends three different DO A PULLUP,
types of core movement—one
THEN YOUR
for each of the three primary
planes of movement: LATS AREN’T
1. One move in which you STRONG
resist extension, which works ENOUGH TO
the core on the sagittal (front-
to-back) plane. Example: ab DEADLIFT.
wheel rollout.
2. One in which you resist side
bending, which emphasizes
core activation in the frontal
(side-to-side) plane. Example:
side plank variations.
3. Finally, one in which you
resist twisting, which teaches
the core to stabilize in the
transverse (rotational) plane.
Example: single-leg deadlift.
T H I S S P R E A D : P E R B E R N A L .
F E B R U A R Y 2 0 2 0 M U S C L E & F I T N E S S 1 1 5