Spinal Control + Progressions To Deadlifts
In the videos below you will see one of Principle Four Osteopathy clients (osteopath Abbas Din) performing some spinal control exercises (birddog variations and high plank variations) and then a rack pull (elevated deadlift) to elevated deadlift off mats.
The birddog variation has been prescribed to help teach Abbas how to maintain a stable trunk position whilst extending the hip. This is especially important for many upright based exercises that involve hinging and squatting movement patterns. You will also see him perform a high plank with alternate shoulder touch with an aim of teaching spinal control whilst trying to avoid the rotational pull through the body. When it comes to deadlifting and working on the hinge patterns, we have looked to start with a high rack pull (from around knees) and then graduate to barbell off mats (elevated) as these were ranges that Abbas could successfully maintain appropriate spinal control. As he continues to work on these exercises our aim is to gradually build some volume / load at higher pull points and then start to work from the floor through greater range of motion.
This article was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics. We are located on Level 4 of 178 Collins St (within Pleasance House) alongside Optimal Health Exercise Physiology. We have a fully equipped strength and conditioning exercise rehab space with osteopathic consult rooms. Our team of osteopaths have an interest in manual therapy, strength and conditioning, exercise rehabilitation and ergonomics. Read more about our team here. Book an appointment online here or call us on 0396709290 to arrange an appointment.
Getting to Principle Four Osteopathy – 4/178 Collins St Melbourne CBD
Trams – Trams run straight out the front of us, with the closest stop at Swantston st and Collins St.
Trains – We are a short 5 minute walk from Flinders St Station, Parliament and Melbourne Central train station.
Parking – off street parking is available on Little Collins St, Russell St and in the many parking businesses (Wilsons parking) nearby.