The elitefts Learn To Train X (LTTX) seminar took place in early August, bringing together trainers, coaches, athletes, and competitors across the powerlifting industry for the intensive three-day event. Participants were able to attend lectures from respected strength and performance educators, and also had the opportunity to experience hands-on instruction at training stations dedicated to perfecting squat, bench press, and deadlift techniques.
At each station, participants received individual instruction from esteemed industry coaches to help improve their performance, implement injury-prevention strategies, and elevate their strength training. At the squat station, powerlifter and trainer Christian Anto brought his expertise and intensity to push participant performance to the next level.
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Anto holds a bachelor’s degree in Exercise Sports Sciences as well as a Certified Strength and Conditioning Specialist (CSCS) certification, and works to help his clients reach their personal fitness goals. Apart from being an avid coach and trainer, however, Anto is also a competitive powerlifter. He has gained elite totals in three weight classes and remains competitive in the 181-pound class with a 1770 total. With his technical eye for movement mechanics, there was perhaps no one more qualified to coach LTTX participants at this particular station.
Protect the Lower Back
Anto calls out specific cues to participants at the squat station to optimize their technique as he watches them execute the hinge movement. He instructs individuals to grab with their big toes, pull their ribcages down, and to properly tuck their hips. He also cautions participants to avoid rushing the movement by going down into the squat too quickly.
After observing participants entering into the hinge position for their squats, however, there is one particular point that Anto sees as crucial to drive home. As station participants gather around, Anto explains the importance of properly positioning the spine when executing squats. Many athletes make the mistake of trying to “straighten” their back in a way that causes the arch in the spine to worsen, instead of finding the proper neutral position. Hyperextending the lower back (or conversely, rounding the lower back) puts significant pressure on intervertebral discs, which can eventually cause significant lower back issues or even injury. Anto demonstrates the proper positioning obtained by tucking his pelvis, highlighting the neutral spine.
“You’ll feel your spine go into a neutral position –there’s always going to be a natural arch, but make it less of an arch, and that’s where your natural position should be.”
Practice Pelvis Correction
To emphasize the importance of properly positioning the spine, Anto encourages participants to actively and regularly practice pelvis correction – even outside the gym. One of the most productive times to practice this corrective tuck of the hips is from a seated position. When sitting down, the back is often slouched, providing a good amount of traction for the movement. By correcting the pelvis and creating the proper spinal position, the lower back instantly becomes fired up, engaged, and protected. Anto maintains that this corrective movement can be implemented in an impactful way even during day-to-day activities, such as driving.
“I’m going to make you guys hate driving. Every time you hit a red light, I want you to sit in your chair, press your lower back to the back of the seat to correct your pelvis, and see if you can hold it for as long as the light is red."
Beyond the Gym
Although the elitefts LTTX seminar only lasted three days, it is clear that coaches like Christian Anto provided guidance to participants that they can carry with them well beyond the weekend. By taking a holistic approach to training, Anto perpetuates the notion of a strength and conditioning lifestyle that extends beyond the gym. Indeed, if pelvis correction can be incorporated into daily activities like driving, imagine how much stronger athletes can become.
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