Bend Movement Patterns
This week covering our Primal Pattern Movements we get into how to use the bend. It encompasses my favorite movement which happens to be the deadlift. To me there is just something amazing about bending over and picking something up heavy. It also certainly has quite a bit of practicality.
Think how many times each day you bend over to pick something up. Notice I said bend over and not squat down. This is a very important distinction and we must be able to do both to have full capacity of human movement.
KNEELING BEND
This is a great movement for those who are afraid to bend, have extremely weak back muscles or are recovering from surgery and want to start introducing the bend (per your surgeon’s approval). It can help to build low level endurance and introduce proper form before progressing into a standing position.
HYPEREXTENSIONS
I am not a fan of the name (you should not necessarily go past neutral depending on your spinal angle as measured by a skilled physical therapist or C.H.E.K Practitioner), but the hyperextension bench either parallel to the ground or at a 45 degree angle are both great for building strength and amazing endurance of the posterior chain.
DEADLIFT
Simply a classic. Put a bar on the floor, load it up with weight and pull it with perfect form to the top. To build up a strong back and core you know where to start. Low reps, medium reps or high reps depending on your goals this is just a great way to go.
SUMO DEADLIFT
See above and like we covered last week great for keeping the low back and sacrum stable. Also very functional. Think how many times you put your feet around something and pick it up. This will keep you strong to do so.
ELEVATED DEADLIFT
I like to do this with a normal and sumo stance. Each has its advantages. Elevating a sumo deadlift brings you to the same height as a normal deadlift and prepares you to have to get down to the floor and pick up that bag of manure for the garden out back. If you are looking for an extreme range of motion then keep a conventional stance. This is a great way to get a super strong back provided you have built up to it.
SINGLE LEG DEADLIFT
Golfers listen up. Bend down and pick the ball up out of the cup after that birdie and how do you do it. Kick one leg back and bend the other as you pick it out and smile. I also like it because we are very unilateral beings. We walk, run and sprint with one leg pushing off at a time. Here is another great way to build that in.
There are certainly more forms of the bend, but again I wanted to focus on the basics. The bend can often be combined with the pull which we will cover further in the upcoming weeks. Both are extension based movements which we are often lacking secondary to our seated positions.
Have a Great Day!
Nick Horowski