Workout hacks: How to overhead press (and avoid lower-back pain)
I was recently talking to a physiotherapist who's also a group fitness instructor, and I asked her some of the things she's always trying to correct in her classes. Her first answer: "Excessive pelvic tilt when they press overhead".
If you're unsure what that means, imagine you're an Instagram babe trying to get the perfect butt selfie. As you arched your spine to push out your butt, the front of your hips would drop — if you were wearing a belt with a big buckle, it would point down to the floor rather rather straight ahead.
That's anterior pelvic tilt.
It's common posture issue, and particularly problematic during a weighted overhead press when there's all that added force pushing down your spine. If you feel a twinge in your lower back, pelvic tilt could be the culprit.
This instalment of 9Honey workout hacks demonstrates a quick fix: tuck your hips under (to lift up that belt buckle), squeeze your butt, and brace your core tight — like you would if someone was about to jab you in the stomach. Hold that brace anytime weight (barbell, dumbell, whatever) is overhead to protect your spine.
(Click or tap here for another physiotherapist's longer-term strategies for Coach on correcting pelvic tilt.)
READ NEXT: Gym rats: your shoulders are in danger. Here's how to protect them
9Honey workout hacks
Go here to watch all of the how-to videos in this series:
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