So this isn’t too surprising for me. For a long time I’ve only ever trained compound lifts:
Benchpress, lat pull downs, squats and deadlifts/power cleans. And that’s it.
I would go in, do all four and leave in about 1 hour-ish.
I never worked my rhomboids or rotator cuffs so my shoulders rolled forward and were pulled in by a tight overdeveloped chest and arms. In fact I didn’t even know what these muscle groups were until recently.
I also have anterior pelvic tilt. Which is no surprise since I never work my core, butt or hamstrings directly. I hit my back with deadlifts, but never train core. I always thought my butt would grow with squats, but the more I read up the more I realize the big compound lifts on their own actually create this sort of posture if done without support exercises.
I want to also clear up that I am not a bodybuilder. I train for athletic performance goals for sports like football and track and field.
However, I don’t want poor posture and would like more strength in my joints across their full range of motion – rather than just forward and backwards, or up and down.
I have tight and large hip flexors. Underdeveloped lower butt. Strong lower back, underdeveloped core, big chest, weak rear delts and underdeveloped posterior chain, but large upper traps and lats.
What’s funny is I thought that training the lower back with deadlifts was actually improving my posture but now I’m not sure.
Here’s some visuals:
Does anyone have a routine they use to correct these things? Any ideas on the best work to do?