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Front Chain Dominance (FCD) vs Back Chain Dominance (BCD)
A thread on the GOATA system
And how to heal low back pain, disc herniations, sciatica, thoracic kyphosis, and all of the most frequent pains + ailments I see in clients https://twitter.com/Rattleclaw1/status/1386388754252828674
A thread on the GOATA system
And how to heal low back pain, disc herniations, sciatica, thoracic kyphosis, and all of the most frequent pains + ailments I see in clients https://twitter.com/Rattleclaw1/status/1386388754252828674
But first, let's address pelvic positioning
Anterior pelvic tilt has been demonized so much that POSTERIOR pelvic tilt is now the more common problem
Anterior pelvic tilt has been demonized so much that POSTERIOR pelvic tilt is now the more common problem
FYI: The lumbar spine is supposed to have a natural curve
Trying to eliminate it actually ENCOURAGES thoracic kyphosis, as we compensate by shifting the upper body forward in an attempt to equalize the weight distribution
Trying to eliminate it actually ENCOURAGES thoracic kyphosis, as we compensate by shifting the upper body forward in an attempt to equalize the weight distribution
This reflects in our posture
As fascia + joints pull towards the front of the body, aka Front Chain Dominance (FCD), we experience symptoms like:
- limited neck mobility
- immobile thoracic spine
- hip impingement
- tight hips
- low back pain
- disc herniations
- sciactia
As fascia + joints pull towards the front of the body, aka Front Chain Dominance (FCD), we experience symptoms like:
- limited neck mobility
- immobile thoracic spine
- hip impingement
- tight hips
- low back pain
- disc herniations
- sciactia
***Notice also how ALL of these issues are positioned in the back of the body
In order to maintain the integrity of the spine, as well as its natural 'S' curve, we must be able to actively recruit the posterior chain
This is where Back Chain Dominance (BCD) comes into play
In order to maintain the integrity of the spine, as well as its natural 'S' curve, we must be able to actively recruit the posterior chain
This is where Back Chain Dominance (BCD) comes into play
If we want a fast car, we put the engine in the back
Likewise, humans are built to move forward through space
Yet we often focus more effort on training the front due to over-emphasis on aesthetics
Core training, bench press, power lifting, Crossfit are all FCD exercises
Likewise, humans are built to move forward through space
Yet we often focus more effort on training the front due to over-emphasis on aesthetics
Core training, bench press, power lifting, Crossfit are all FCD exercises
In BCD, the back chain becomes more developed, which allows the spine to elongate and decompress, relaxing into its natural ’S’ shape
It also alleviates every single pain + ailment mentioned previously
BCD is not only functional, but also looks healthy and beautiful!
It also alleviates every single pain + ailment mentioned previously
BCD is not only functional, but also looks healthy and beautiful!
So how do we become more BCD?
Most importantly
CHANGE YOUR RESTING POSTURE
99% of the day, we are in resting positions: sitting, reclining, sleeping
Most importantly
CHANGE YOUR RESTING POSTURE
99% of the day, we are in resting positions: sitting, reclining, sleeping
Look at this image
2 out of 9 are positions we rest in most often due to society
The other 6 are healthy, natural, HUMAN resting positions that are not only BCD
But also incredibly restorative for our spine + joints, keeping them supple and mobile
2 out of 9 are positions we rest in most often due to society
The other 6 are healthy, natural, HUMAN resting positions that are not only BCD
But also incredibly restorative for our spine + joints, keeping them supple and mobile
You can’t purely isolate muscles (ex. back, hamstrings, glutes) and be BCD
Hypertrophy won't teach them how to work together synergistically
If you want to learn how to train to become more BCD, hiring a GOATA coach will greatly expedite the process
Hypertrophy won't teach them how to work together synergistically
If you want to learn how to train to become more BCD, hiring a GOATA coach will greatly expedite the process
They also offer a great program on their website if you want to go on solo mission
For more info, follow them on IG
Main account: @goatacoaching
Creator: @goata_loco
Be a GOATA
Not a WOATA
For more info, follow them on IG
Main account: @goatacoaching
Creator: @goata_loco
Be a GOATA
Not a WOATA
