TheBroBrah's Guide To Correcting Excessive APT.

[QUOTE=Lakersbake;1011905653]rate my APT/10
I get lowback pump and/or tightness very easily. I dont feel my glutes much during DL, I can touch my toes tho.

[IMG]http://i216.photobucket.com/albums/cc275/swd805/APT_zps06f78813.jpg[/IMG][/QUOTE]

Hey dude you should definitely include more of your head like tnecniv did.
Anyway ye you got some APT, though if that's your relaxed posture it's not bad at all.
However just for the sake of DLs and sorting your overactive lower back, I would highly recommend these APT exercises.
Peace bruh

[QUOTE=svartberg;1012134283]Hey dude you should definitely include more of your head like tnecniv did.
Anyway ye you got some APT, though if that's your relaxed posture it's not bad at all.
However just for the sake of DLs and sorting your overactive lower back, I would highly recommend these APT exercises.
Peace bruh[/QUOTE]

That was on an empty stomach, after lunch I look pregnant. Is part of APT your low back gets super tight/tense and pump when doing squats or dl? I get a low back pump from everyday life. Im starting the therapy.

Can't believe I've missed this thread, subbed and thanks op for the guide.

Can i get the pdf on rolling frome someone the link in op is dead.

I can do this only on one side ... wut do?
[youtube]u_alXoZ4774[/youtube]

thanks for info , i got really bad apt so wish me good luck , wondering what the usage of foam roller ( the links are not working btw )
excuse me for my bad English

Okay here is a pic of how it looks in a shirt so you guys can see how bad it really is.

ok so i have APT, kyphosis, winged scapula as well as asymmetrical tensions. what the fck do i do. good posture highlights winged scapula and asymmetries, bad posture highlights APT and kyphosis.

Hi All,

I was trying to check out the Stretching Guide in the main post by the OP but the link seems to be invalid. Can anyone share it?

Thanks.

[QUOTE=Lakersbake;1012253773]Can i get the pdf on rolling frome someone the link in op is dead.[/QUOTE]

[QUOTE=eha7bob;1012441713]thanks for info , i got really bad apt so wish me good luck , wondering what the usage of foam roller ( the links are not working btw )
excuse me for my bad English[/QUOTE]

[QUOTE=xauthenticx;1013170893]Hi All,

I was trying to check out the Stretching Guide in the main post by the OP but the link seems to be invalid. Can anyone share it?

Thanks.[/QUOTE]

You guys would be better off google/youtube foam rolling these 3 muscles (1) quads (2) hip flexors (3) lower back.
If you really want to see that PDF just click here - [url]http://www.nationalthrowscoachesassociation.com/Forms/FoamRoller.pdf[/url]

Thanks!

What do you all think about Trap Bar DL for helping with APT?

[QUOTE=fuuaarrkk;1012812413]ok so i have APT, kyphosis, winged scapula as well as asymmetrical tensions. what the fck do i do. good posture highlights winged scapula and asymmetries, bad posture highlights APT and kyphosis.[/QUOTE]

Anyone?

[QUOTE=Lakersbake;1015348523]What do you all think about Trap Bar DL for helping with APT?[/QUOTE]

Hey bro I actually tried it for a while, it's not bad but I came to the conclusion CDLs are far superior in every way for APT/Kyphosis.
They far better glute & lower/mid trap activation, if you read posts around here you'll get the same info, cheers.

[QUOTE=fuuaarrkk;1012812413]ok so i have APT, kyphosis, winged scapula as well as asymmetrical tensions. what the fck do i do. good posture highlights winged scapula and asymmetries, bad posture highlights APT and kyphosis.[/QUOTE]

1. [b]Stretching & Corrective exercises[/b] - go through the thread good info on those, the rundown is :
• Anterior Pelvic Tilt : [b][tight][/b] hip flexors, quads, lower back [b][weak][/b] core, glutes, hams.
• Upper Cross Syndrome : [b][tight][/b] pec major/minor, upper traps, lats [b][weak][/b] lower-mid traps, scapular region (rhomboids, rear delts, etc ...).
• Forward Neck : [b][tight][/b] neck extensors [b][weak][/b] neck flexors.

2. [b]Muscular asymmetries[/b] are usually dealt with asymmetrical exercises, I like starting with the weak side and letting it dictate the reps/weight.
That's why I switched to 1-arm db rows, and also added 1-leg glute bridge.

3. [b]Winged scapula[/b] is linked to weak serratus anterior.
winged scapula can often be hidden due to kyphosis, that is why there's a good chance your "bad posture side" has winged scapula as well.

4. [b]Mental layer[/b] - also consider how the mental part effects tension, e.g. stress can amplify posture dysfunctions, by restricting oxygen to these muscles.
strengthcamp has a nice new video of a mental -> assymetrical link, see below.

Good luck bruh

[video=youtube;FEj-TOvllVU]http://www.youtube.com/watch?v=FEj-TOvllVU&list=UU0ASolYU_Yh3yShLFQC0stg&index=15[/video]

Made a thread about my hip flexors in this section before reading this. Took pics to check. Definite APT.

So what I gathered from this thread:

Roll hip flexors and quads daily, static stretches afterwards.
Stretch hams and glutes minimal to none at all.
Do glute activation drills, such as bridges and ab work like planks and side planks. (maybe an ab roller as glute activation and core strength raises)
Remove quad dominant exercises from workout until APT is corrected.
When squats are reintroduced lower weight and focus on glute activation and build up.

Am I doing it right?

[QUOTE=svartberg;1015470213]Hey bro I actually tried it for a while, it's not bad but I came to the conclusion CDLs are far superior in every way for APT/Kyphosis.
They far better glute & lower/mid trap activation, if you read posts around here you'll get the same info, cheers.[/QUOTE]

CDL = conventional dl?

[QUOTE=NateDG72;1016059273]Made a thread about my hip flexors in this section before reading this. Took pics to check. Definite APT.

So what I gathered from this thread:

Roll hip flexors and quads daily, static stretches afterwards.
Stretch hams and glutes minimal to none at all.
Do glute activation drills, such as bridges and ab work like planks and side planks. (maybe an ab roller as glute activation and core strength raises)
Remove quad dominant exercises from workout until APT is corrected.
When squats are reintroduced lower weight and focus on glute activation and build up.

Am I doing it right?[/QUOTE]

Your doin it right!

[QUOTE=Lakersbake;1016189573]CDL = conventional dl?[/QUOTE]

Yap

[QUOTE=svartberg;1016266933]Yap[/QUOTE]

I just don't seem to get much glute activation from them so I'm gonna do trap bar for now.

I dont really want to give up doing lifts while doing this. I can switch to 3x5 though

So building on what everyone else said:

Roll hip flexors, (and lower back?) and quads daily


Before workouts follow
t-nation.com/free_online_article/most_recent/stretching_doesnt_work (- this can probably be done daily too....)
+ Im thinking of the planking and glute bridge here
static stretches afterwards (and off days)

edit: on second thoughts I think I will stop squatting and switch DL to american DL

i've been foam rolling my quads/hip flexors twice a day and i'm getting great flexibility gains

[QUOTE=svartberg;1011632203]Yes, that is exactly where my nick came, way back in the day, respect ![/QUOTE]

cool.. probably one of my favorite bands. They also post frequent updates on ******** as well funnily enough. I'd have to say Nifelvind if my fav album. Trying to get back into metal after an EDM stint - still feel like metal is where my heart belongs.

[QUOTE=FeelTheFear;1019645693]cool.. probably one of my favorite bands. They also post frequent updates on ******** as well funnily enough. I'd have to say Nifelvind if my fav album. Trying to get back into metal after an EDM stint - still feel like metal is where my heart belongs.[/QUOTE]

Cool dude, will check Nifelvind out, haven't really been up to date with their newer stuff.
Ya haven't listened to metal for long time now as well .. been all over the place, moreso with EBM (not EDM heh)

has elliot from yo elliot ever spoke about APT ?

So in order to correct my atp i'm going to have to stop squatting, leg pressing etc. ?

**** that

I need this. Thank you.

also does anyone know the best foam rollers to get ?

[QUOTE=svartberg;1019956353]Cool dude, will check Nifelvind out, haven't really been up to date with their newer stuff.
Ya haven't listened to metal for long time now as well .. been all over the place, moreso with EBM (not EDM heh)[/QUOTE]

Nifelvind was arguably their best album even though it's their most recent; a ****ing rarity. All my favorite bands aint doing so well in their latter years (helloween, blind guardian, kamelot, etc)

[QUOTE=boywonder14;1020365923]has elliot from yo elliot ever spoke about APT ?[/QUOTE]

I know he's mentioned it before. like in his video on squat flexibility he mentioned it. I'm trying to get ice cream fitness to make a video on it

[QUOTE=LizamasLlama;1020370743]So in order to correct my atp i'm going to have to stop squatting, leg pressing etc. ?

**** that[/QUOTE]

nah.... just make sure you do a lot of work that reverses it (romanian deadlifts, hip thrusts, glute ham raise, etc) and make sure you foam roll your quads and hip flexors