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Hi everyone, I have a very very specific question to ask you. I've been reading this article on "understanding pelvic tilt." And somewhere in the article they recommend that you do the following (For fixing your anterior pelvic tilt): They say that it's best to do this while relaxing the gluteal muscles, which I don't understand how that is even possible. Also I have no idea on how to bring together my coccyx and pubic bone by using my pelvic floor muscles. Does anybody understand what is being said here, and how to do it? PS: I know there are a lot of threads on how to fix your anterior pelvic tilt. Kit's videos on youtube have been nothing short of miraculous. But I'd just love to understand the meaning of this quote and I thought maybe in this forum of experts someone could help me shed some light on this mistery. So thank you to whoever answers this. It is greatly appreciated. My Best Regards Claude Borel

Hi everyone, First time posting here! In a nutshell I have been struggling with weight bearing squat movements for the last 18 plus months! At times, when doing the movements I feel like all the effort is being forced through my adductors. Last January I was attempting a 1 rep max squat and felt a slight tear on my right adductor. It was nothing major as I was back out on the field running 2 days later. I haven't done squat movements (squat, thruster, snatch, lunge, C&J etc) with weights since then. In addition I find a 'compression' like sensation in my upper groin/hip flexor/adductor area when I pull my knee to my chest. Feel it both sides but more so on the right. Even when I perform a simple lunge stretch for my left hip flexor, my right adductor feels a strain. This injury hasn't stopped me playing sport as I have no issues when running! But it has prevented me doing any lifting in the gym for the last 9 months. I had an MRI on my lower back and hips but that showed nothing unusual. Some physios have commented that my lower back is pretty tight and may cause this issue I'm having with squat movements. Might also be worth noting that when attempting the pancake, I can only get to 90 degrees Any help or advice on this would be really appreciated!!

Hello! This is my first post here, I hope I am in the right place. I have read a lot about the things I am going to say either from Kit's articles/posts or from other sources. A little about me, I am 20 years old, male, student, from Cyprus. I started strength training back in June and continued until October. that's when I realised that my mobility deficiencies won't allow me to continue injury free or at the very least, continue at all. Also a week ago after reading this article http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/5/ I decided to address my deficiencies and that's where I need advice. My overall goal is a healthy, mobile body that will be able to take gymnastic type strength exercises with minimal chance of injury. To be more specific my short term goals are shoulder flexion flexibility for my handstands and to work towards restoring the arches in my feet as well as overall shoulder stability/strength. I decided that for the long journey of getting back my mobility I will be focusing on one or two "areas" at one time because otherwise I won't be able to give the attention needed. For reference I have Master the Shoulder, bought today Master the Squat and after seeing Yuri's sequence from MTS I also bought the Banded Shoulder Traction from Yuri himself (awesome stuff). The routine I've been following the past month that is incomplete because I keep building upon it is: The Foot Drills http://www.coachr.org/the_foot_drills.htm Yuri's Banded Shoulder Traction Wall Handstand Practice (3 times a week) Wide Ring Rows (for posterior shoulder strength) (3taw) Abdominal Wheel (for ab strength and potentially some hypertrophy) (3taw) One Leg Glute Bridge (actually following this https://www.t-nation.com/training/dispelling-the-glute-myth to help with flat feet) (3taw) Lying abduction (same as above, from that article) (3taw) Anti Pronation Exercise (from here:) And for stretches I do from MTS: E1 Cat Pose (both stretches) E2 Pec Stretch (on the floor) and whenever I have time I try the other stretches but not always due to time restrictions As for Master the Squat I bought it a few hours ago and haven't gone through all of it but much emphasis will be on calf stretches. Regarding this routine. I follow all of it as described on Sunday, Wednesday, Friday. And all other days except Monday, I do all of it except the strength exercises. I have some questions and I need some advice in order to work towards my goals as effectively as possible. 1) First of all, generally, what would you add/remove/refine in this routine to make it better for my goals? (again: flat feet and shoulder flexion/stability, at the moment) 2) Some of the limbering exercises in Master the Squat require to get in the full squat position. I can get there but due to the lack of arches my feet/knees tend to lean on the inside causing some slight discomfort in the knees after some time and sometimes crunching sounds, without pain. Should I ignore these? Will they go away over time? Or should I try a different approach? 3) I bought minimalist shoes from Vivo Barefoot. Can you point me to an article/video that demonstrates correct gait? 4) I am considering some running in my fivefingers once or twice a week. Is it sufficient? Will I see much difference? Thanks a lot in advance. Please if I made a mistake and this was not the right place to post this, move it or tell me to repost it elsewhere. Also if I left any important information out, tell me

Hey everyone, Kit and I have been discussing depth on the (barefooted) back squat. Having seen the first photo below, Kit suggested I squat deeper. I gave it a crack, and managed the depth seen in the following photo. Not far from a full squat, but not quite there yet. Kit's response: This is significantly better. Only improving your ankle flexibility (and actively using it to pull your knees a bit more forward while you get deeper) and keeping that slight extension in the spine will improve this, and both of these take time. Try not to go too heavy too soon; perfect form means a safer, deeper, more effective squat. Strength comes in time. I couldn't get past thighs parallel without a butt wink 6 months ago, so happy with the progress. Any others working on weighted squat depth?

Hello, I'm following the guidelines of Rippetoe's Starting Strenght for the major lift. I have a shoulder flexibility problem for the low bar squat. I end up with the wrong wrist position that is pretty painful with a loaded bar. See below, my bad position on the left and the good one on the right. I've been doing some stretches with no improvements so far. What would be the best stretches to improve this position ? PS : if you want to take a closer look to Rippetoe's low bar squat position and why it's better, here is a useful video

I just did this (standing hip flexor stretch). Awesome. Not going to the urinal could become a great practice! I am not shy at my desk... but still. Who said non-squat toilets are the enemy? Less splatter for me and the cleaners too. [Edited to add a bit more clarity - thanks JimP.]