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  1. #1
    Registered User WhatifI's Avatar
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    Angry Anterior pelvic tilt has ruined me for lower body exercises.

    Can't do squats, my lower back takes all the load.
    Can't do deadlifts, my lower back takes all the load.
    Can't do Bulgarian split squats, my lower back takes all the load.
    Can't do hip hyperextensions on a glute ham raise machine, my lower back takes all the load.
    Can't do hamstring curls, my lower back takes all the load.
    Can't do hip thrusts/glute bridges, my lower back takes all the load.
    Can't do the exercises that are supposed to correct anterior pelvic tilt, my lower back takes all the load.

    I can't do a sit up at all, not without my feet anchored. And when my feet are anchored? My lower back takes all the load. I don't mind the having the load on my lower back, I just want my other body parts to get stronger too. And I'm worried they're not getting any of the load. Because my anterior pelvic tilt would be fixed by now if my lower body as a whole was getting enough load. I don't know if it's weakness, tightness, or both, I just want this fixed.
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  2. #2
    #1 aesthetic poster HERE conics's Avatar
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    spent years trying fixing apt just gave it, fk all those exercises. get good upper bod such as abs chest arms and back
    ♥♥♥♥♥♥♥♥ RIP Zyzz, The Father Of Aesthetics. 1989 -2011. Forever in our hearts ♥♥♥♥♥♥♥♥
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  3. #3
    Registered User FrontDoublePie's Avatar
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    I cant tell if you're trolling seeing how many loads you could get off there or you're just autistic...
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  4. #4
    Registered User Unstumpable's Avatar
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    Have you tried keeping the load off your lower back?
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  5. #5
    Registered User WhatifI's Avatar
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    Originally Posted by Unstumpable View Post
    Have you tried keeping the load off your lower back?
    I tried tilting my hips forward, but I guess it's not working or I can't keep from arching my back, because the load stays on my lower back no matter what.
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  6. #6
    Registered User WhatifI's Avatar
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    Originally Posted by conics View Post
    spent years trying fixing apt just gave it, fk all those exercises. get good upper bod such as abs chest arms and back
    Unfortunately if I don't fix my APT, I can't have good abs. My stomach will protrude.
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  7. #7
    Platinum OG user Evolutionary1's Avatar
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    Try band exercises without weight that correct your issues
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  8. #8
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    i love how it makes my ass stick out though...girls be mirin

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  9. #9
    Registered User WhatifI's Avatar
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    Originally Posted by johnnyboi123 View Post
    i love how it makes my ass stick out though...girls be mirin

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    Are you still able to do lower body work? My APT is so bad, my gut sticks out.

    Originally Posted by Evolutionary1 View Post
    Try band exercises without weight that correct your issues
    What kinds of band exercises? I can't even do split squats with no weight without my back taking the load. I'm told the load is supposed to go on my ass, but try as I might to recruit it, I only feel it on my back.
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  10. #10
    Pedicabo ego vos et irrum A-GAME's Avatar
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    Nobody cares, kunt. Go see an oly coach or something. I'm busy, you phaggot.

    Originally Posted by johnnyboi123 View Post
    i love how it makes my ass stick out though...girls be mirin

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    Negged for feminism
    President Trump is 73 and doesn't wear glasses. Wanna know why? Because he's got 2020....
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  11. #11
    Registered User mCheech's Avatar
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    Bulgarian split squats fix it. you're likely just using way too high a box or bench. You will hyper extend your back and cause pain and worse tilt.

    Go 8-12 inches max off the ground and have your back leg on the ball of your foot.

    Stop back squatting and deadliting, do front squats instead.
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  12. #12
    Registered User WhatifI's Avatar
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    Originally Posted by mCheech View Post
    Bulgarian split squats fix it. you're likely just using way too high a box or bench. You will hyper extend your back and cause pain and worse tilt.

    Go 8-12 inches max off the ground and have your back leg on the ball of your foot.

    Stop back squatting and deadliting, do front squats instead.
    Front squats are what I do, I stuff a backpack full of weights, strap it on front, and squat with it. I think because of my focus on front squats so many of my lower body exercises are quad dominant. Quads and lower back are the only places I ever feel anything.

    But about the Bulgarian split squats, you're saying I shouldn't lift off more than 8-12 inches? Not that the box shouldn't be more than 8-12 inches?
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  13. #13
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  14. #14
    Moxic Tasculinity DargeLick's Avatar
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    Ive got lordosis and kyphosis and my pelvic tilt isnt good as well.
    1. Went and saw a physio - got exercises and stretches which does help. Got the OK to start lifting.
    2. Watched Jeff Cavilierre vids on correcting this stuff and alternative exercises if compounds cant be done.
    3. Started with empty bar - strict form until you get the form correct - then slowly add weight
    4. Commit to a long term solution. This takes years - not months. Get mentally sorted.
    5. Adjust exercises as needed and as you develop.

    Taken me 1.5 years and Im doing all the major compounds with reasonable weights.

    No excuses phaggot. Get onto it.
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    Cliffs:

    - OP takes loads on his lower back.
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  16. #16
    Registered User WhatifI's Avatar
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    Originally Posted by nemLifts View Post
    I've seen that, the Scott Herman APT video, the ATHLEAN-X video, I'm trying to follow along with their instructions. I keep being told to do a psoas stretch, but I can't feel it where I'm supposed to feel it. I only feel it in the quad. I'm told I'm not squaring my hips properly, but I can't feel the orientation of my hips in 3D space, I don't know if they're perfectly square. I think this is something I need another person for.



    Originally Posted by DargeLick View Post
    Ive got lordosis and kyphosis and my pelvic tilt isnt good as well.
    1. Went and saw a physio - got exercises and stretches which does help. Got the OK to start lifting.
    2. Watched Jeff Cavilierre vids on correcting this stuff and alternative exercises if compounds cant be done.
    3. Started with empty bar - strict form until you get the form correct - then slowly add weight
    4. Commit to a long term solution. This takes years - not months. Get mentally sorted.
    5. Adjust exercises as needed and as you develop.

    Taken me 1.5 years and Im doing all the major compounds with reasonable weights.

    No excuses phaggot. Get onto it.
    Did your physical therapist supervise your stretches, or were these idiot-proof? I'm a stretching idiot and, if left alone, I'll do stretches wrong.

    And if it takes years to fix APT, that means I can't lift to my full potential for years?
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  17. #17
    Moxic Tasculinity DargeLick's Avatar
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    Originally Posted by WhatifI View Post

    Did your physical therapist supervise your stretches, or were these idiot-proof? I'm a stretching idiot and, if left alone, I'll do stretches wrong.

    And if it takes years to fix APT, that means I can't lift to my full potential for years?

    Wish I even had a PT - but no it was my physiotherapist. They will give you all the help getting the remedials/stretches done right. Find one who family/friends recommend.
    I dont know about years - just start somewhere. Im 45 - I dont have time to waste. The main reason I did it is to get more mobility, correct some genetic chit and grow muscle mass as I age. If you dont start somewhere - you'll regret it. Dont worry about your full potential - just get started on making yourself better NOW.
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    Registered User Mogginmiscers's Avatar
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    Originally Posted by WhatifI View Post
    my lower back takes all the load.
    ayyy lmao
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    Registered User proteinsnake's Avatar
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    Believe me when I tell you it's all in your head, seriously - it is. There's no evidence to suggest that "anterior pelvic tilt" is even a diagnosable condition, much less one that would cause any symptoms. Whatever physio bullchit you've been listening too it's time to start ignoring it. Stop trying to fix an issue that doesn't exist, there is no issue - that's why you can't fix it. Don't do any corrective exercises.

    Start with loads in those barbell exercises that you can handle without pain, i'm sure you can squat the bar? Start with that and slowly work yourself up. People have much more real and serious conditions than that and still find ways to get strong.
    500lb Squat
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    Registered User WhatifI's Avatar
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    Originally Posted by DargeLick View Post
    Wish I even had a PT - but no it was my physiotherapist. They will give you all the help getting the remedials/stretches done right. Find one who family/friends recommend.
    I dont know about years - just start somewhere. Im 45 - I dont have time to waste. The main reason I did it is to get more mobility, correct some genetic chit and grow muscle mass as I age. If you dont start somewhere - you'll regret it. Dont worry about your full potential - just get started on making yourself better NOW.
    So "physio" stands for "physiotherapist," and there's a difference between a physical therapist and a physiotherapist. But will they help me do it? Will they be in the room with me and if I tell them "I'm not feeling the stretch where I should" they'll shift my body around so I do?
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    Originally Posted by proteinsnake View Post
    Believe me when I tell you it's all in your head, seriously - it is. There's no evidence to suggest that "anterior pelvic tilt" is even a diagnosable condition, much less one that would cause any symptoms. Whatever physio bullchit you've been listening too it's time to start ignoring it. Stop trying to fix an issue that doesn't exist, there is no issue - that's why you can't fix it. Don't do any corrective exercises.

    Start with loads in those barbell exercises that you can handle without pain, i'm sure you can squat the bar? Start with that and slowly work yourself up. People have much more real and serious conditions than that and still find ways to get strong.
    I can't squat at all without feeling the load on my back. And I can't do a sit-up at all. What's that about? I feel like something's gotta be wrong with my hip flexors somwhere.
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  22. #22
    N = R * fp * ne * fl * fi tank2003's Avatar
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    Moxic Tasculinity DargeLick's Avatar
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    Forgot to mention OP - listen to Tank2003 .
    He knows his chit and Ive learnt heaps off him as well as Jeff Cav.
    Repped Tank -for all your good work.
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  24. #24
    Serenity Now! FrankCostanza's Avatar
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    See a pt. My hip was shifted a bit. after an adjustment I am fine for months.
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    Originally Posted by DargeLick View Post
    Forgot to mention OP - listen to Tank2003 .
    He knows his chit and Ive learnt heaps off him as well as Jeff Cav.
    Repped Tank -for all your good work.
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    Originally Posted by proteinsnake View Post
    Believe me when I tell you it's all in your head, seriously - it is. There's no evidence to suggest that "anterior pelvic tilt" is even a diagnosable condition, much less one that would cause any symptoms. Whatever physio bullchit you've been listening too it's time to start ignoring it. Stop trying to fix an issue that doesn't exist, there is no issue - that's why you can't fix it. Don't do any corrective exercises.

    Start with loads in those barbell exercises that you can handle without pain, i'm sure you can squat the bar? Start with that and slowly work yourself up. People have much more real and serious conditions than that and still find ways to get strong.
    This is the first time I've seen in any ATP thread this sort of total denial. Is this backed by something other than bro logic? Not that I don't believe you or anything...but if this chit is "all in his head" why is lifting being affected so much? Doesn't sound like a good way to build strength. Over/under developed muscles are known to wreck posture in other ways as well...
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    Originally Posted by WhatifI View Post
    I've seen that, the Scott Herman APT video, the ATHLEAN-X video, I'm trying to follow along with their instructions. I keep being told to do a psoas stretch, but I can't feel it where I'm supposed to feel it. I only feel it in the quad. I'm told I'm not squaring my hips properly, but I can't feel the orientation of my hips in 3D space, I don't know if they're perfectly square. I think this is something I need another person for.
    PT is a good place to start. It would help posting a video of your form in some of the exercises, otherwise it's harder to tell what's going on. Also make sure you're engaging all the muscles you're supposed to during the stretches. From personal experience with apt, my psoas and hip flexor stetches were never effective until I started contracting my glutes.

    Another thing that significantly helped me with lessening the pressure in my low back during some compound movements was doing mobility work. I actually follow this one specifically before deadlift and squat days: https://www.youtube.com/watch?v=7dT4KHtMM-A. I make sure every cue and body position is spot on to what he does. Every detail can make a difference
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    I survived severe APT and lived to tell the tail!


    There is no magic fix.. Stretch the hip and reset all your lower body exercises and perform them with the correct hip position.
    Over time (took me around 6 months) you will be back stronger, faster, healthier and taller.

    Stretches will do nothing by themselves. Its stretching + training when you are loosened up that will fix it permanently.
    Last edited by Suit3; 01-19-2020 at 01:39 AM.
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    Originally Posted by tank2003 View Post

    The Bob & Brad video isn't about anterior pelvic tilt, it's about what people think is anterior pelvic tilt. I'm positive I have anterior pelvic tilt.

    The ATHLEAN-X video I've seen before though. In summary, I'm supposed to stretch my hip flexors and lower back, and strengthen my abs and glutes. That "sprinter lunge" is supposed to strengthen the glutes and stretch the hip flexor. And I... guess... I feel the glute working?

    But I feel no stretch on the hip flexor. Similar to when I do the "lunge stretch" in the Jeremy Ethier video nemLifts posted. It's probably because my hips aren't properly squared. But I don't know how to square my hips. I'm supposed to posterior tilt my hips so that the stretch works, but the only time I know for sure that my hips are tilted posteriorly is when I flatten my back against the floor. Without an unmoving floor to flatten my back against, I don't know that my hips are square. And without knowing if my hips are square or not, I don't know how to position my hips so that I feel the hip flexor stretch. Like Jeremy's video said, my hips are cheating in the stretch and making it not work.

    Originally Posted by nemLifts View Post
    PT is a good place to start. It would help posting a video of your form in some of the exercises, otherwise it's harder to tell what's going on. Also make sure you're engaging all the muscles you're supposed to during the stretches. From personal experience with apt, my psoas and hip flexor stetches were never effective until I started contracting my glutes.
    Just tried it now, I don't feel any stretch in the hip flexor. My hips aren't square and I'm not sure how to square them.
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    To follow Jeff's advice of stretching my lower back, but not stretching my hamstrings, I tried doing the "pull your knees to your chest" stretch. I feel no stretch on my lower back.
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