Females Lifting And A Little Randomness

I got a couple of my female clients on video the other day during one of their lifting sessions (sisters, as a matter of fact).  I wanted to share this video with y’all for a couple reasons.  So let’s get to it…

This first video is of Paige.  I taped her doing RDLs for the first time.  The reason I think this video is so interesting, is because she keeps her neck neutral (in line with her spine) throughout the set.  I’ve been training people for over 10 years and I don’t think I’ve EVER had anyone “instinctively” do this right from the get-go. When doing hip-hinging patterns people usually hyperextend their neck, like this…

Ideally, the individual will “pack” their neck in this situation.  Packing is a combo of cervical retrusion and capital flexion.  Check out the video that I provide at the bottom of this post.  In the video Bret Contreras will elaborate on packing the neck and tell us why we should care about it.

Now, Paige could probably improve that whole capital flexion thing a bit, but overall, her head is neutral throughout.

I usually don’t cue people to pack their neck (or “tuck” their chin) the first time performing lifts such as RDLs.  Well, if it’s important, then why don’t you include it, Danny? Good question.  And here’s why; I’ve found that giving too many cues when performing “complicated” lifts like RDLs ends up causing more harm than good.  In other words, if the individual has too many things to think about when learning a new lift, it can end up turning into paralysis by analysis and they have a hard time even getting into the proper position.  I  think the most important things to learn at first when performing a lift like the RDL is…

-Learning the hip-hinge pattern

-Bracing the core

-Keeping the shoulder blades retracted/depressed and the spine neutral

That right there is PLENTY to think about right off the bat (for most people, but not for Paige apparently ).

So, good instincts Paige.  Nice work!

Lil’ Sis

Now, I can’t include a video of Paige without including a video of her younger sister, Paityn.  Here is Paityn performing 155 pounds on the rack pull for reps…

Later in this session, she hit an easy 165 pounds.  She could have done a lot more but I always like to be certain a newbie (her 2nd time performing rack pulls) is completely comfortable with the lift before REALLY loading it.  I used to train Coco in California.  She worked up to a 300 pound rack pull before I moved back to Illinois…

You better watch your back Coco, because Paityn is coming after you!

Ut oh, I hear the twins starting to stir.  Time to go change some diapers, wipe some booggers, and other AWESOME stuff like that!

But before I go, here is Bret’s video talking about neck packing.  If you are a lifter, make sure to check out this helpful video…