Скачать или смотреть The White Elephant in Olympic Weightlifting - the role of sacrum in lifting

Chapters:
0:00 Introduction
0:25 What is LPHC?
0:58 The role of sacrum
1:17 Stability for power transmission
3:43 Leverage for force transfer
6:26 Conclusion

Do you feel confident in your hang snatches, yet find yourself struggling with full lifts from the floor?
Are you wondering, despite constant shoulder stability training, why the bar still wobbles when you catch it?
And are you puzzled why your lower back pain persists, even with consistent good mornings and GHD exercises?
The answer might lie in a commonly overlooked aspect of Olympic weightlifting training: the intricate role of the sacrum within the pelvis.
Understanding the Pelvic Structure:
Many athletes, when asked to locate their pelvis, point towards their hip joints or have a vague idea of the hip area. This ambiguity is a fundamental issue. Precise understanding of the pelvic structure is critical for its effective utilization.
The pelvis consists of two ilium bones, one sacrum, and one coccyx. Expanding this to the Lumbo-Pelvic-Hip Complex (LPHC), we include the lumbar spine and femurs. This complex extends beyond traditional hip joints to encompass lumbosacral, sacroiliac, and sacrococcygeal joints. The sacrum, a central triangular bone, is not just another component; it's a pivotal element in force transfer in LPHC, acting as a lever between the lower and upper body. Understanding its significance is transformative for weightlifting techniques.

The Sacrum's Dual Role in Olympic Weightlifting,

1. Stability for Power Transmission:
The sacrum functions as a critical lever in the body, and its stability is vital for efficient power transfer during weightlifting. A prevalent error among lifters is an excessive forward thrust of the hips, often referred as'fucking the bar.' Despite the perceived increase in power, this movement is biomechanically inefficient. The reason lies in the instability of the fulcrum - the sacrum. When the sacrum is not stable, the hip joint lacks a solid base to fully extend upon, leading to a less effective and inefficient overall motion.

2. Leverage for Force Transfer:
The sacrum's unique positioning as the primary lever for force transfer between the lower and upper body is crucial. Its proximity to the body's Center of Gravity plays a significant role in the efficiency of movement. When the sacrum is properly aligned, close to the Center of Gravity, the efficiency of the lift increases while the shear force exerted on the body decreases. This optimal alignment is key to maximizing the effectiveness of each lift while minimizing the risk of injury.

Conclusion: Embracing the Sacrum in Training
The sacrum's role in Olympic weightlifting is pivotal. It's not just about muscle strength or technical prowess; it's about harnessing biomechanical efficiency. For athletes, coaches, and enthusiasts, recognizing and training the sacrum's critical position fosters more effective workouts, improved performance, and reduced injury risks. It's a journey of not just lifting weights, but mastering the art of biomechanical efficiency in Olympic weightlifting.

Train like a human before you train like an athlete.

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