T Nation

Beginner, Posture is Garbage


#1

I wanna start this program called Babylovers' Starting Strength. ( A B A ) ( B A B ) alternating.

A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes

B
Front squat 3x5 - once reached decent backsquat weight.
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work

Now my question is, should I be doing military presses,deadlifts, squats and bench presses? Keep in mind, I aim for posture fixing and strength improvements.

For deadlifts I was thinking about incorporating snatch grip deadlifts, and overhead squats. How do I properly add these exercises without it hindering my major lifts?

I also ask you guys to give me a push in the right direction. I know for sure that I have kyphosis, and forward head posture. Now someone told me that I have anterior pelvic tilt, which I am completely clueless if this is true, thats why I am asking you guys.

I bought a foam roller for thoracic mobility. 3 Lacrosse balls and some resistant bands.


#2

How the movements look when you do them is more important than how you look when you are standing there


#3

Bro you may have LONG kyphosis, also known as SWAYBACK it is actually kinda rare. In a nutshell you have increased flexion ( overly rounded) in the upper spine, as well as, your pelvis is pulled under not neutral with your spine aka posterior tilt. Not anteriorly tilted, just anterially deviated. (research posteriorly tilted pelvis and anterior deviation/ swayback posture). It is similar to kyphosis, but the ribcage also deviates posteriorly, in response to the pelvis being displaced anteriorly, and this is why the head also tends to be forward.

My recommendation would be to strengthen your external obliques, hip flexors, erector spinae. Focus on stretching your hamstrings, internal obliques and lower back.

  • I am not a doc or anything. My wife is a STOTT Pilates instructor and they heavily use postural analysis and focus on correcting posture. Pilates wouldnt be a bad thing to look into to supplement your lifts. It is very important to watch your lifts with your posture to stay safe!

#4

Thanks alot man.


#5

ya man No Problem! Good news is with right workouts its fixable!


#6

Yo Dutch guy I feel you, I've definitely improved my posture a lot through exercise. Plus I used to live in Amsterdam and trained with a Nepali friend all the time, so I thought I would send you these links that I sent my brother who has a really bad kyphosis. The single exercise that helped my posture more than anything I learned while being treated by a chiropractor who practices "Dynamic Neuromuscular Stabilization" or "DNS" so if you could find some Dutch chiro who knows about that, then I'd say go for it. That exercise is this one: Dying Bug with Wall Push http://www.youtube.com/watch?v=3mEC_d4GJaI

I'd say most important would be to start off "fixing your posture" with the Neanderthal No More series by Eric Cressey and Mike Robertson. Parts IV and Parts V have the programs.
Part 1: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i
Part 2: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii
Part 3: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii
Part 4: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv
Part 5: http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v

Also for learning how to lift, nothing beats Mike Rippetoe's book Starting Strength http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738 ... The "Starting Strength" program in that book is a great place to start, though it's pretty similar to what you laid out for yourself. The difference is that Rip recommends including Power Cleans after you get better at deadlifting and ignores any accessory lift for the first several months.

Anyway, here's what I sent to my brother -- hope it helps.

Here's two articles for those new to weightlifting or returning after a break. While it may seem like a simple concept, progression is the key to success. So probably worth a read through.
Training for Newbies, Part 1 by Christian Thibaudeau http://www.T-Nation.com/free_online_article/sports_body_training_performance/training_for_newbies_part_1
Training for Newbies, Part 2 by Christian Thibaudeau http://www.T-Nation.com/free_online_article/sports_body_training_performance/training_for_newbies_part_2

Here are the articles focusing on rehab / shoulder health. The first of these I sent you before. The second one is a great technique article with little anatomy and a good reminder to stretch the pec minor between sets of face pulls (as the first article points out). The third one is interesting in that it discusses how hip health (anterior pelvic tilt and increased lower back lordosis) is often the real cause of upper back kyphosis or hunchback. The last two are really long and anatomical again but have some other interesting ideas about strengthening the external rotators that counter the internal rotators (pecs, etc.).

Push-Ups, Face Pulls, and Shrugs ...for Strong and Healthy Shoulders! by Bill Hartman and Mike Robertson
You Should be Doing Face Pulls by Bryan Krahn
Heal that Hunchback! by Mike Robertson, M.S., C.S.C.S., U.S.A.W.
Cracking the Rotator Cuff Conundrum by Eric Cressey
Neanderthal No More Part IV The complete guide to fixing your caveman posture! by Eric Cressey and Mike Robertson (has links to Parts 1-3)

And here are the articles focusing on core training. Stronger "core" = better posture.
21st Century Core Training by Mike Robertson
Anti-Ab Training by Dean Somerset
Not Your Average B.S. Core Training by Ben Bruno

If you're interested in getting the "sliders" shown in some of those exercises in the last article, they sell them for cheap on Amazon of course http://www.amazon.com/EZ-Moves-Furniture-Slides-4-Pack/dp/B001DECMSA/


#7

Doesn't look like you have anterior pelvic tilt to me tbh, it's just the forward head posture and thoracic kyphosis that look bad.


#8

Hey brother, thanks alot for taking your time to help me out, I really appreciate it.

After a bit of research and taking different pics, I came to conclusion that I have a swayback posture. Right now I am using this link here : http://fixtheneck.com/posture.html#sbp

I'll look into the suggested exercises. Thanks again.