Friendly PSA today: you can squeeze your glutes (your bum muscles) without thrusting and slumping your hips forward under your body in every exercise.
In the 5-minute video below, I coach you through the difference between a ‘bum tucked’ position and a ‘stacked body’ position in squats, deadlifts, and KB swings.
It’s us, not you.
For years, trainers in the fitness industry have been cueing you to squeeze your glutes harder, tuck your tailbone, and to get out of your so-called anterior pelvic tilt. I was one of the coaches.
Here’s what I don’t know: if you have an anteriorly tilted pelvis and, specifically, if it’s causing issues for you, or if it needs to be fixed at all.
Here’s what I do know: you likely do not need to tuck your bum at the top of every squat, deadlift, and KB swing rep you ever do. You definitely do not need to get into a posterior pelvic tilt on every lower body exercise rep to create strong glutes.
And, I do believe that it’s important to learn how to be able to NOT tuck your bum at the top of every lower body exercise you might do, instead of this being your default position. To understand the difference in how it feels in your body to do both.
Comparison of what it looks like to be in a ‘stacked’ body position (LEFT) vs. be in a ‘tucked’ body position (RIGHT).
I also think that we can generate more power, more tension in the whole body, and lift/swing weight around more comfortably over the long haul when you don’t tuck every rep. I legit almost fell over swinging the KB and tucking my bum in the video below, ha!
Check yourself out
• When you finish your squat in a standing position is your bum squeezing so hard that you’ve flattened your low back?
• When you finish your pull in a deadlift, is your pelvis pushing toward the wall in front of you?
• When you stand up in your Kettlebell swing, is your bum and your ribcage shifted behind you?
Let me coach you through it
I’m not here to tell you to never tuck your bum ever again, or even while during these exercises. I don’t want you to think that this is a ‘bad’ position to be in.
But, do learn how to master this standing position.
Learn how to squeeze and gain tension in your glutes without immediately going to slumpy bum zone.
Remember, this is likely going to take practice and reps and checking your glutes out a bunch of times before it feels anywhere close to normal.