The Psoas Solution by Evan Osar

Author:Evan Osar [Osar, Evan]
Language: eng
Format: epub
Tags: MED003060 Medical / Allied Health Services / Physical Therapy
ISBN: 9781623171353
Publisher: North Atlantic Books
Published: 2017-04-04T04:00:00+00:00

Optimal (top) and non-optimal set up pattern for the deadlift pattern. To reduce overloading the lumbar spine, the pelvis should be anteriorly tilted and the lumbar spine should be relatively neutral (top image) versus the pelvis being posteriorly tilted with excessive spinal flexion (bottom image).

For demonstration of the Deadlift pattern, visit www.IIHFE.com/​the-psoas-solution.

Please note: The suggestions noted throughout this section are referring to using the deadlift to train movements for everyday life and to reduce the stress upon the trunk, spine, and hip and thus do not necessarily apply to the sport of powerlifting. Due to the heavy loads that are utilized during heavy or maximal deadlifting, there may be a need to posteriorly translate the thorax in order to ‘lock out’ the lift.

To facilitate more optimal movement of the hip joint, while ensuring co-activation of the psoas and glutes, several of the cues discussed earlier are helpful during the Deadlift pattern as well:

• Individuals are encouraged to “sit back” with their hips (eccentrically lengthening the glutes and posterior hip complex) and cued to “spread,” “lengthen,” or “let go” during the lowering phase in order to ensure proper posterior glide of the femoral head within the acetabulum.

• Individuals are encouraged to lift their head up toward the ceiling (concentrically contracting the glutes and posterior hip complex), allowing their glutes to work, but without encouragement to over-activate and/or “squeeze” them at the end of the pattern. An effective cue is to “lift the head toward the ceiling” to ensure that they are maintaining neutral alignment, rather than translating their pelvis forward. This strategy also helps maintain optimal length and tension in the psoas and other spinal stabilizers.

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