Lower back pain when shoulder pushing? Kneeling shoulder pushing instead

Lower back pain during shoulder push?

　　Shoulder push (standing shoulder push) is an indispensable part of our training menu. It works with bench press to help us create a powerful upper limb push muscle group (shoulder muscle group, pectoral muscle, triceps)

　　However, compared to bench press, the weight of shoulder push is not as heavy as bench press! At the same time, the operability requirements are higher (excellent thoracic shoulder mobility and core stability) and greater difficulty

　　Not everyone can perform shoulder correctly Push!

　　When you do not have the conditions for shoulder push, it will bring the risk of injury to your movements. The most common thing is that the thoracic spine is not motivated enough to get the lumbar spine, and the lower back (lumbar spine) is not stable enough, resulting in excessive stretching

　　So should I give up shoulder push?

　　For people who cannot perform shoulder push safely and effectively, you can choose some other alternative methods. Most of them will choose to sit and lean against the back of the chair, but even if they lean against the back of the chair, many people The problem of arching the waist may also occur, and it is easy to have the illusion of relying on the chair. You can try kneeling on one foot for shoulder pushing

　　 Compared with the standing posture, this is a relatively less likely to produce compensation. The spine is more likely to find a neutral position and reduce the compensation movement (overextend).

　　The neutrality of the spine and the reduction of pelvic tension will help the "feel" core muscles and hips contract and participation. In addition to dumbbells, You can also use kettlebells, bottom-facing kettlebells, T-bars and other tools.

When the body can better grasp the stability of the core muscles, buttocks and even shoulder blades, you may try to return to the standing position. In addition to the core muscles, buttocks and shoulder blades, the standing position also faces the test of "lower limbs" stability. After training the stability of the core muscles, buttocks and shoulder blades through a single kneeling posture, you may be able to master the overall movements better when performing the standing position.