IT’S OK TO ROUND YOUR BACK (REALLY)

SOURCING FITNESS INTEL FROM SOCIAL MEDIA ISN’T ALWAYS BAD THING – JUST FOLLOW THE RIGHT PEOPLE. WORLD-RECORD POWERLIFTER DR STEFI COHEN IS HELPING HER 988,000 INSTAGRAM FOLLOWERS RADICALLY RETHINK HOW THEY LIFT. FORGET WHAT YOU’VE BEEN TAUGHT

“Keep your back straight” might be the most commonly spouted training tip. Conventional wisdom states that spine-flexing under load will inevitably cause back pain and injury. Yet physiotherapist Stefi Cohen thinks that the tip is, at best, unhelpful – and at worst, dangerous. By obsessing over straight backs, she says, we neglect to strengthen the positions we fall into when our form inevitably slips. And that shock to a weak area can lead to an injury or cause back pain.

Consider, says Cohen, that the legendary Latvian powerlifter Konstantīns Konstantinovs deadlifted 426kg, “and he had a rounded upper and lower back. Bending your back is not what’s dangerous. What’s dangerous is a position that you don’t train.”

Plus, “Resilience and robustness are built through sound training programmes that include movements that take you outside your ‘comfortable movements’ in a safe, non-threatening way.”

The answer is to slowly add what you’re not doing, especially “exercises that challenge and require control in multiple planes of motion”. Eccentric and isometric exercises can help you build a sturdy spine. Try adding good mornings, kettlebell rack walks and sandbag holds and walks (see right) to your routine. Do two of these moves three times a week.

Heavy Sandbag Carry

Stand over a sandbag, with your feet wide at the sides of the bag. Push your hips back, bend your knees and grab the sides. Lift the bag and rest it on your knees. Wrap your arms around it – like you’re hugging it – and clasp your hands together. Stand tall and begin walking. As you walk, lean back slightly to balance the bag. Walk for 100 steps. Repeat twice more. As the exercise becomes easier, increase the load or the number of steps.