Arch your back when lifting weights???

[Gladiola]

I have a friend I'm unofficially training. He is pretty clueless.... I'm scared to let him in the gym by himself

Since I can't work out with him everyday, I wanted to get him photos of exercises for reference (he also requested descriptions of all the form tips I had given him). I wanted to give him pics of men doing exercises, so went to www.mensfitness.com & got some good photos & descriptions of the basics.

They keep stating, "Back slightly arched" for bench press, seated military press, leg press, one arm row, close grip cable pull-down, etc.

I thought the goal was 'neutral spine'!!! Not an arch. Besides, neutral spine *IS* a slight arch... so are they saying maintain that slight curve in the lombar spine so you have neutral spine, or arch *more*? I'm confused.

 

[sysopt]

I think you answered it, if your back is straight/neutral, there will be a light arch in the lumbar spine. The main point is, you want the spine either neutral or arched, not rounded.

 

[Gladiola]

My hiney is the same way!

I suppose with women - since they have relatively larger hips & hineys for their body size, if their spine is *out of alignment* it is likely to be an issue of lordosis - excessive curve of the low back. I know that is the case with me (that's what happens if I pay no attention to posture). I suppose that's why I'm so used to cueing in fitness classes to keep abs tight - belly button back to spine, etc. in order to maintain neutral spine. Although I do also accentuate 'chest lifted', 'shoulders back & down', etc.

I think I'll just tell him to focus on strong abs & a generally strong & stable core with the chest lifted & hopefully good posture will fall into place. He has enough of a gut pulling his spine into lordosis... he doesn't need to add an arch to it.

Thanks!

 

[Gladiola]

Well, the spine's not "flat" so why would natural be anything but "slightly curved?"

Not sure what you're asking. I was trying to make the point that if women don't focus on maintaining natural spine - they're likely to have an excessive arch & thus they must focus on tight abs to maintain neutral. Whereas maybe men need to *focus on the arch* to maintain neutral & that's why these articles mentioned that. - but my friend might not need to focus on the arch - but focus on the abs to maintain neutral.