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

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

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

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

***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

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

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!

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

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

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

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