no, that’s not what I’m saying.
If your goal is just to move around and not have a bad back or whatever, then do all the activation work you like and be done with it.
If, however, you’d actually like to lift weights at some point, then you are going to need to make sure you can do those new, better movement patterns with a barbell in your hand or on your back.
now quit making threads about your posture and go and actually lift some god damn weights!
You seem like a good kid, and you’re keen to learn and that’s a good, commendable thing, but all this time spent obsessing over your posture, your APT, your glute activation and blah blah blah is not doing you any good.
From now on, do a 20 mins of prehab stuff at night. Pick the most important thing for you to be doing right now, which is most likely glute and core work, and do 3 sets of an exercise superset with a different exercise. So you could do bird dogs superset with glute bridges, as an example.
3 sets, and you’re done. No more of this 1.5 hours a night nonsense.
Get your ass in a gym. Start with a warm up of foam rolling and glute and core activation, then move on to a squat type thing with little spinal loading, like DBSS, and do those until your current back pain symptoms subside. Might take weeks, might take months, but it’ll happen if you’re patient. Once they do, you’re going to start front squatting. When you do decide to front squat, you are going to use a box. You will set this box to a height slightly above the deepest you can go before your back rounds. That might be rock bottom, it might be 2 inches down. Whatever height it is , it has to be high enough so that there is no rounding of your back whatsoever. You might find you never progress past front squatting, and back squatting is out completely.
As for deadlifts, no more pulling from the floor for you. You are going to start with cable pull throughs or barbell hip thrusts and do those until your back doesn’t hurt anymore. Be careful not to hyperextend your spine doing hip thrusts. Once your back pain is gone, you are going to do RDLs, keeping a tight as fuck arch in your back. You might find that you can only go down to an inch or two above your kneecaps. That’s just the way it is sometimes. The key thing is to make sure your back does not flex in the least.
do this for me, and you WILL have no more problems with your posture or back.
Now go lift some weights right now![/quote]
Good post!! Great advice for anyone just starting to train or rehabbing APT.