Training Issues & CE Flashcards
Upper Cross Limitations
Shoulder complex dysfunction, impingement and kinetic chain disturbances leading to injury
Upper Cross Training Issues
Inability to perform overhead lifts, receives & proper bilateral row position; compromised spinal position during pulls and squats
Lower Cross Limitations
Hamstring strains, groin strains, low back pain
Lower Cross Training Issues
Compromised bilateral hip/knee activity; inability to access core musculature, inhibition to glute driven hip extension and knee position during heavy loading
Lateral Pelvic Tilt Limitations
Unilateral low and/or mid back pain, hamstring strains, adductor strains, IT band friction syndrome, lateral hip pain
Lateral Pelvic Tilt Training Issues
Compromised squatting action, compensatory leg dominance in leg exercises and ballistic hip extension, difficulty with spinal stabilization
Distal Extremity Limitations
Plantar fasciitis, shin splints, patellar tendonitis
Distal Extremity Training Issues
Improper activation during squats, compromised pulling position, difficulty with single leg balance
Forward Chin Limitations
Contributes to upper cross, limits spinal function, reduces shoulder complex efficiency and ROM
Forward Chin Training Issues
Vertical transfer from pulls, overhead pressing limitations, difficulty with clean/snatch receiving, compromised core stability during front squats
Overactive muscles of upper cross
Lats, teres major, subscap, pec major
Underactive muscles of upper cross
Infraspinatus, teres minor, rhomboids, mid/low traps
Overactive muscles of lower cross
Hip flexors, erector spinae, hamstrings, rectus femoris, adductors, calves
Underactive muscles of lower cross
Glutes, abs, spinal stabilizers
Overactive muscles of lateral tilt
High side: QL, psoas group, adductors
Low side: glute med, TFL
