SLS/Pe1 help

Hey guys! I still keep having troubles with this exercise. The main problem is the lower back muscles soreness while doing iM. Instead of improving i have the impression of getting worse...and i'm beginning to feel discouraged

Anyone can please help? Really thanks

I reccomend you use your core muscles to keep your spine in a good position for the iM.

 

You can try this to see if it helps.

 

Before you start each iM of this progression:

   1. stand tall with your feet in the position for the iM

   2. contract your glutes strongly (this sets your pelvis in a good position)

   3. contract your core muscles to somewhere between 20-50% of full tension (this will hold your spine in a good position that you have set it in by contracting your glutes earlier

  

Now your spine should be braced in a good position. Keep your core muscles engaged and contracted complete the iM making sure that you keep the core muscles tight for the duration of the iM.

 

This has helped my lower back problems for squatting movements a lot, for reference I learnt this stuff from the book Becoming a supple leopard by Kelly Starrett.

I had the same issue before. You're initiating the movement with your back, rather than just lifting with the legs and bracing your spine with the core.

When doing the iM, focusing on bending and pressing with your knees and brace your core. There will be some leaning, but you shouldn't feel like you're lifting your torso.

i'll try to make in practise your tips. I've ever thought that squats have to be done with APT, which means no active contraction of abs

You're thinking front squats with weight. APT would help with that. But just bodyweight that doesn't matter, because all the torso needs to do is stabilize itself.