TheBroBrah's Guide To Correcting Excessive APT.

[svartberg]

@KMadigan777 : Cool bro glad to hear you're sorting it out finally, ya working the glutes is key !

Based on posts here, decided to switch to hip thrusts instead of glute bridge.
Really impressed how it works the neck flexors (damn was hard at first)
Bit easier to fall into bad form unfortunately, but all in all good stuff, hopefully will be more practical than glute bridge for heavier weights.

[patientpredator]

Thanks for all the good info.

Been stretching/strengthening, all I'm finding that a definitely am starting to see much better hip mobility and I find it easier to hold a 'normal' posture. However whenever I;m not actively thinking about it, that posture seems to slip back to ATP. Does it get easier to maintain? Or will my hip naturally stay in the right place after enough training it. Cheers.

[JoeTinpan]

Out of 1700+ posts, I would say I read over 1000 of them.....most of them I skimmed since they were short and didn't involve a lot of information. I can't wait to get started on this, this thread needs to keep getting bumped because a lot of people probably deal with this without even realizing it.

[thecooker]

Hello, I've been working on fixing my posture since I know that I have femoroaccetabular impingment. But there is something I don't get just right now. When I walk should I squeeze or tight the abs like the but? Because otherwise I feel that my lowweback is not flat, but It feels weird and hard to be doing that all time.

Is there any link where I can check how should my posture be and how should I walk?

[staymotivated45]

I have had APT for awhile. It hurts to walk, my legs hurt, knees.i also have subluxation of my peroneal tendon (dont know if this plays a part). I have tackled glute workouts hard (bridges, single and double leg, pull throughs, side steps with bands), and ab workouts (planks, bird dogs, hanging leg raises), my hips arent tight no more due to stretching, but i still have the tilt. I have not done any hamstring exercises. My hamstrings feel tight after swimming this week and my pain has increased. Can i still have this problem due to me neglecting my hamstrings? I have been at this for months and im still in the pain cave. What exercises can i do for my hamstrings?

[svartberg]

Hello, I've been working on fixing my posture since I know that I have femoroaccetabular impingment. But there is something I don't get just right now. When I walk should I squeeze or tight the abs like the but? Because otherwise I feel that my lowweback is not flat, but It feels weird and hard to be doing that all time.

Is there any link where I can check how should my posture be and how should I walk?

Afaik your body shift from APT to PPT on each side during a walk, it's a complex shift that's handled on the instinctual level.
I've tried to "change the way I walk" consciously but had nothing but problems, can't help you there sorry bro

I have had APT for awhile. It hurts to walk, my legs hurt, knees.i also have subluxation of my peroneal tendon (dont know if this plays a part). I have tackled glute workouts hard (bridges, single and double leg, pull throughs, side steps with bands), and ab workouts (planks, bird dogs, hanging leg raises), my hips arent tight no more due to stretching, but i still have the tilt. I have not done any hamstring exercises. My hamstrings feel tight after swimming this week and my pain has increased. Can i still have this problem due to me neglecting my hamstrings? I have been at this for months and im still in the pain cave. What exercises can i do for my hamstrings?

Are you sure your hamstrings are tight and not stretched ?
Try foamroll your hams / glutes and post here if you find any knots anywhere mate

[staymotivated45]

I injured my back and ankle and sat for awhile at my job. I went to some ****ty therapist, was finally told i could have APT by a sports Chiro. I assume sitting weakened my glutes hams and core. Sorry when i said tight i meant lengthened. My main focus has been the glutes and core. I did not know i had to strengthen the hammies, so i started a couple days ago. I dont know any hammie exercise besides glute ham raise and a stability ball extension.

[KMadigan777]

Guys, read my last couple of posts the last couple pages, it was me struggling with this, svartberg is always good too. But basicly, here is what I found: stretching did NOT help meaningfully except some low back/ quaduarous lumborum. Squats HURT, and hip thrusts did not truly make a difference.

Did lots of ab work, didnt really matter.

Did a lot of glute stuff (split squats) etc help a little

For me, glute STABILITY was the key. Things like walking lunges with knee drives, clams/bird dogs were HUGE. Seriously guys, its crazy how dumb this sounds when I was squatting/dl 200+ that i'm doing these band exercises, but it teaches your glutes to flex.

I actually FEEL my glutes tighten when I walk now, I actually 'know' how to walk, its crazy now.

[Kapperzacho]

Hey guys can you tell me if I have apt?

Thanks

[HeltOvrEvrythin]

Whats going on guys! 2 years later the pain is finally going away. I had it bad. Lower back, hip tightness, sharp growing pain, glut med, piriformis, hamstrings and calfs were a killer.... This website right here saved my damn life.... anteriorpelvictilt.com no bull ****. smooth ass content. just dedicate yourself. bookmark the page because thats all you need! Good luck guys! stay at it, its wellllll worth it.

anteriorpelvictilt.com

Dedicate yourself!

[svartberg]

Hey guys can you tell me if I have apt?

Thanks

Ye man you got APT

Guys, read my last couple of posts the last couple pages, it was me struggling with this, svartberg is always good too. But basicly, here is what I found: stretching did NOT help meaningfully except some low back/ quaduarous lumborum. Squats HURT, and hip thrusts did not truly make a difference.

Did lots of ab work, didnt really matter.

Did a lot of glute stuff (split squats) etc help a little

For me, glute STABILITY was the key. Things like walking lunges with knee drives, clams/bird dogs were HUGE. Seriously guys, its crazy how dumb this sounds when I was squatting/dl 200+ that i'm doing these band exercises, but it teaches your glutes to flex.

I actually FEEL my glutes tighten when I walk now, I actually 'know' how to walk, its crazy now.

Hey man how's that going, any good ?

I remember when I did mobility exercises in martial arts long time ago (e.g. tai sabaki), mobility/stability is defo good stuff
Maybe post some youtube links of the exercises you do ?

[JetsonCK]

Is this exercise good for strengthening hamstrings? /watch?v=Ygy6sipH-BM

[EatMoBettah]

Guys,

This post is 58 pages long. I suffer from this back/hip issue so I'm down to read every single page if necessary. But, to possibly save some time, is it possible to start at the middle or something? I ask more because I don't wanna get to like page 20 and find out that everything from pages 1-19 is now outdated. Any help would be appreciated. Thanks.

[EatMoBettah]

Finally got some off-time from my busy schedule and saw no one replied to this. I guess I'll start from page 1.

[MikeWines]

What do you guys think of this deadlift form for APT? Watch from 2:00

I'm trying to incorporate deadlifts but this dudes form seems weird as hell. After trying it, I feel it in my abs but feel almost nothing in my hams.

Not the best idea. If you have APT, then you may be dealing with a flexion intolerant spine so lifting in a position of high lumbar flexion would be foolish. Not to mention you're shortening the moment arm of the hamstrings which you're trying to strengthen. I discuss the concept in more depth here:

Whats going on guys! 2 years later the pain is finally going away. I had it bad. Lower back, hip tightness, sharp growing pain, glut med, piriformis, hamstrings and calfs were a killer.... This website right here saved my damn life.... anteriorpelvictilt.com no bull ****. smooth ass content. just dedicate yourself. bookmark the page because thats all you need! Good luck guys! stay at it, its wellllll worth it.

anteriorpelvictilt.com

Dedicate yourself!

Naudi Agular?

Yeah...no. Biggest joke of the fitness industry.

[Boxerkick]

wow... great tips and instruction for APT. nice videos

[premierhcp]

Great post! I learned a lot from here. I'm thinkingof seeing my doctor due to consistent back pain. Thanks

[taiooo]

Hello,

Thanks for this post, it's always interesting to see how people solve this ****ing problem...

In my case, APT is due to weak glutes and hams.

I do Fierce 5 Novice Routine : /showthread.php?t=159678631 . So I modified it to reduce my APT. That seems to work (less back pain and a slightly better posture) but I want your opinion please. Just to see if I can optimize this routine.

Workout A

Rear Lunge 3x8 (instead of Squat 3x5)
Bench 3x5
Chest Supported Row 3x8 (i/o Pendlay Rows 3x8 to minimize lower back work)
Leg Curl 3x8
Face Pulls 3x10 / Tricep pressdowns 2x10 Superset

Workout B

Kickback Machine 3x8 (i/o Front Squat 3x5, see attachments for the exercise)
Overhead Press 3x5
Lat Pulldowns 3x8
Calf raises 2x10 (i/o 2x15 because my calves grow with lower rep...)
Shrug 2x10 / Bicep curls 2x10 Superset

I do plank and glute bridges at the end of workouts, I alternate them, 2-3 sets. And of course, during the cooldown, I stretch quads, psoas, hip mainly.

What's your opinion please ? Thank you

[svartberg]

Recently bought an bench which is bit too high for hip thrusts.
Any tips on getting the feet level higher to compensate ?

[DistendedGut]

Do I have APT? My ribs stick out past my chest.

[T150]

2 in 1. Seems like a good workout for APT.

[ValiantHero]

Did you gain height by fixing this?

[bastianek]

Recently bought an bench which is bit too high for hip thrusts.
Any tips on getting the feet level higher to compensate ?

hi old friend. found a solution? maybe use some weight plates?? or a piece of wood??

[bastianek]

Do I have APT? My ribs stick out past my chest.

Looks quite fine to me. but its seems that you havent got the best posture you could have. focuse on upper back (mid traps, rhomboids), stretch chest and shoulders. and some static ab work (planks).

[bastianek]

Did you gain height by fixing this?

depends on your current posture. if you have stronger kyphosis (rounded upper back) and youre able to fix it, you'll will automatically stay more upright and eventually gain one or two centimeter.

[Legsday]

Should I avoid squats/deadlifts if my APT is bad

[MikeWines]

Should I avoid squats/deadlifts if my APT is bad

No, you just may need to adjust which variation of the movement you're performing. For example, most with poor lumbo-pelvic control should likely utilize a trap bar deadlift or RDL coupled with a safety bar squat or front squat.

Again, these are just VERY basic examples. The exercise selection should be based upon your movement capabilities and current level of motor control. Some may need really heavy goblet squats, others may be alright with paused box squats depending upon how they're coached and cued. Much of it is individual but here's a few good rules of thumb:
1. If it feels poor/awkward, then odds are it is. Get some eyes on it or take a video to see what's up.
2. If you get a low back pump during squats or deads (not sets of 20 here, just normal reps), then there's an issue.
3. Always regress if you think there's an issue. Regression is a necessity for technical proficiency.

[SkinnyBeast24]

https://www.strengthandconditioningr...s/pelvic-tilt/

[svartberg]

hi old friend. found a solution? maybe use some weight plates?? or a piece of wood??

Hey hey brother, long time no see!

Atm using an old lower bench, it's not perfect but better than before
Digging the wood idea, defo gonna try it some time, cheers mate

[SkinnyBeast24]

The ideal measurements are 1-5 degrees for men, and 7-10 degrees for women.

u have a research study supporting this ?