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August 22, 2005
Secrets of correct head alignment for greater power, stronger muscles, and less risk of injury
Question: How should I align my head when lifting?
It depends on the exercise. The following rundown of the so-called 'pose reflexes' by Smirnov & Dubrovsky (2002) will help you figure it out.
Tipping your head down or forward increases the tonus of the arm flexors and leg extensors. Translation: it is good for curls and leg extensions. But don’t try it with squats! Yes, it is easier to come out of the hole with your face down and your butt up. But it is also dangerous for your back and the second half of the lift is likely to get ugly.
Tilting your melon up or back has the opposite effect. The extensors upstairs and the flexors downstairs get a strength boost. Applications. Look up at the bar when military pressing or at the floor when doing handstand pushups (but only if you have the discipline not to arch your back). Press your head down into the bench when benching, especially at the sticking point.
Russian scientists explain the curious reason for the above reflexes’ existence: improving the animal’s chances of reaching food below or above.
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Posted by james at August 22, 2005 7:10 AM