At this point in the Anterior Pelvic Tilt Fix Series, Dani Overcash and Casey Williams have walked you through the 90-90 Hip Lift, creating an anchor point, glute retraining, and shifting the pelvis back to neutral. In this final part of the series, they bring everything together and demonstrate the difference made to Casey's squat.

Dani and Casey show how getting rid of the anterior pelvic tilt and learning how to breathe solves the majority of issues related to low back pumps, especially in Casey's situation. Finally returning to the monolift after going through the exercises and techniques outlined in the earlier videos of this series, Casey demonstrates what an anterior pelvic tilt is and how it causes energy leaks for many lifters.

By correcting this pelvic tilt and learning to breathe properly, Casey was able to squat with a more efficient movement pattern and in a healthier position. He points out the importance of bringing his hips under the bar, setting his diaphragm to brace properly, and squeezing the bar out of the rack. This all leads to a more proper transfer of force. In the video, Dani and Casey explain every adjustment and the reasons for making them.

Pro Tips from Casey

This is my favorite part of the whole series — you get to see how all of this comes together and how it can help YOU as a lifter.

Live. Learn. Pass on.

I lived it. This put my progress on hold for the better part of a year.

I learned it. Through Dani’s help and the rest of team elitefts.

I’m passing the torch on to you. Fix your shit now. Tomorrow is too late.

  1. Practice the breathing techniques. Standing in your living room, warming up for training, anywhere and everywhere.
  2. Practice getting to neutral. Make that uncomfortable feeling comfortable. It needs to be "second nature", as Dani put it.
  3. Practice getting your obliques to turn on during any and all rehab work.
  4. Most important, once you find neutral, use it for all assistance work, such as:
  •  KB swings and GHRs. If you have an anterior pelvic tilt and you keep it during GHRs then you’re doing HRs. Your glutes are not getting the work that they should be because your low back and hamstrings are doing all the work.
  • Any type of deadlift assistance. Sumo chair deadlift, block pulls, and rack pulls are good. Find neutral, then pull, then squeeze the glutes and hold it to reinforce that pattern.
  • Anything else that you can make it apply to. One example for me is face pulls. I notice that I flare my ribs hard when I do any type of upper back movement. So practicing neutral with my hips and ribs during this assistance work is just another chance to engrain that pattern.

Entire YouTube Video Series 

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