hey what's up everyone morey croson here and today
we're going to be going over how an anterior tilt of the pelvis could
actually help you in your sprinting and we're going to start the video right now
all right so this is something that i've been researching a little bit more lately
and i've actually not been able to find very much information about it i think it's super
interesting just because i think a lot of the top athletes have more of an anterior tilt of their
pelvis but when i've done more research into it not very many people talk about how that actually
can improve your sprinting and so i wanted to make this video just to be able to give you a little
bit more information about why i think that this could actually be beneficial and also showing you
a lot of these other top athletes that have some of that same type of posture so we have usain bolt
here first with you know more of how his spine is kind of sticking out and i do want to actually go
into the anterior tilt and what that is in case some of you guys don't know so if we look at
the pelvis here you can see how you know the the tilt is kind of facing down with the the actual
pelvis here and then you know the other muscles it's kind of like a circle going that way and then
with more of a posterior pelvic tilt the you know pelvis is moving the opposite direction so when
you have more of a posterior pelvic tilt the thing ends up being is that your you know glutes and
your hamstrings end up being a little bit shorter your hip flexors end up being a little bit longer
your abs end up being a little bit shorter and also you end up having a little bit more of like a
straight spine like neutral spine and then if you have more of an anterior tilt of the pelvis you
end up having a little bit more length within your hamstrings you have more length within like your
core muscles you're going to be tighter in your hip flexors and then you're also going
to be tighter within the lower back muscles and you end up really putting a lot more
pressure on your lower back so you know the the big thing ends up going into is where is
the right range to be in there is going to be a natural spine curve that you're going
to have when you have you know a pelvis it's a little more neutral and a spine that's a little
bit more neutral and then when you start to get more of an anterior tilt of the pelvis there just
ends up being a little bit more that you put onto like your lower back there a little bit more
pressure that you could potentially put onto your lower back and can end up having you know some
pain in that area and it's the same thing with the posterior you know more of a posterior tilt of the
pelvis is you know you can end up having a lot of pain within that that lower back but
you know you do want to be able to manage it and just because you have a you know tilt of the the
anterior tilt or posterior tilt of the pelvis doesn't mean that you're guaranteed to be having
lower back pain and doesn't mean that it ends up being something that is detrimental to your
really ability to you know run at a high rate or be able to generate a lot of power and the
reason i say that is because again going into a lot of these top athletes so this is going to be
uh usain bolt and really the bigger thing here this is after he got disqualified you could see
how his like stomach is bulging out here right and that's a common thing of somebody that has
more of an anterior toes of the pelvis is that their their stomach is going to bulge out more
rather than somebody that's more posterior tilted where they're going to be kind of caved in
with that stomach all right then we're going to look at here's shacarri richardson you can see
how she's really tilted with the pelvis you know it's facing downwards there so we're just going to
go over it's mostly sprinters that we're going to go into and then i say that and then it's simone
biles here um you know one of the best gymnasts in the world you know you can see again how she has
that that tilt of the pelvis i'm going to quickly interrupt this video just to see if you'd like
this information so far go ahead and click that thumbs up down below subscribe to the channel and
we're going to hop right back in the video and then we have michael johnson here who is famous
for running with that big extension in the lower back just like you see here and having to add more
anterior tilt of the pelvis and then we also have you know tyreek hill as well so a lot of the the
fastest athletes most powerful athletes all seem to have more of an anterior tilt of the pelvis and
so how are they able to do that and still be able to play at such a high level and also you know not
experience pain and why does that end up being beneficial and then also i do want to point out
that you just don't see very many athletes you know top athletes that have more of a posterior
tilt of the pelvis right and that's something that uh people talk about as you know super important
to be able to activate the glutes and and you know some of that that you need to be able to have and
it is true you know when you're going and getting um you know that posterior tilt of a pelvic of the
pelvis you know a lot of times that is you know as you're you're jumping you're getting that that
that pelvis to tilt more you know underneath or you know if you're doing hip extension type
of movements there are there are some of them where you're going to end up you know rolling
that pelvis underneath but if you have more of an anterior tilted pelvis and you just roll it
to neutral that's still considering considered you know posteriorly tilting the pelvis just
going from more of an anterior tilt to a neutral position or slightly into posterior tilt of the
pelvis you know that's still going to be able to activate the glutes and even in this position here
you know in an anterior tilted position with that left leg for for michael johnson if he
was going to have to you know push up if somebody was like putting any type of pressure on like the
heel pushing down on the heel or even as he's running right here he's getting activation of
the glutes you don't have to be in a posterior tilted position of the pelvis to activate the
glutes is one thing and then if you're in more of an anterior tilt of your the pelvis from a natural
position and you just get yourself in a neutral right any type of posterior tilt of the pelvis
will create that glute activation so you don't have to have a posture that is more set up for you
know even neutral because you know you can still be able to get that activation with the glutes
even if you are stuck in more of an anterior tilt of the pelvis so why would it be beneficial to be
more of an anterior total pelvis you know athlete and you know this ends up being to me what is is
the big thing is and you know they say weak here uh but really you know you end up having the
opportunity to generate a lot more strength within this area so the abdominals and the
hamstrings end up being longer right and this is really the misconception is that all of a sudden
if you're in an anterior tilt of the pelvis then you are weak within these these areas but it's
not true it's actually gives you the opportunity to generate more strength and power so you have
to train yourself right you have to work hard to be able to strengthen your abs and to strengthen
your glutes but to be able to have you know a lot of tension within your your back and within your
your hip flexors makes it so you know there's like some some stiffness there's some tightness
there the opportunity to be able to be very very quick in that stretch sorting cycle which you talk
about is super important in being able to generate a large degree of force production right your body
needs to be able to stretch and then be able to shorten the more that you're able to lengthen the
muscle then the the more power that you're going to be able to get when it actually shortens right
so if you have a little bit more length in the hamstrings now and they're able to elongate now
when they come back and they shorten now they're going to be able to do that with a lot more power
behind them in comparison to if you were you know not in that same position so the opportunity to be
able to stretch out those hamstrings a little bit more to me i think and really even strengthen the
hamstrings more and we talk so much about you know nordic hamstring curls and good mornings and all
the different things that you could do to build up the hamstrings and why that's a critical thing
to be able to be adequate at is to have a lot of strength there you know the more that you go into
that the more that having an anterior tilt of the pelvis is going to be able to benefit yourself in
being able to have a lot of you know overall power production and so that got me to think about more
and more of some of the benefits of being in more of an anteriorly tilted position and one of them
that stood out to me is that if i'm just standing up right and i put more of my weight onto my heels
i am more in a posterior tilted position of the pelvis where if i go into you know more of an
anterior tilt of the pelvis now i'm going to have more of the weight on the balls of my feet right
and as all athletes know we want to be more on the balls of our feet we don't want to be more
on our heels so i think that part of the reason that you know most powerful athletes are in more
of an anterior tilted position is because it just naturally puts you a little bit more onto the
balls of your feet the next thing is is if you go and you know tilt your your pelvis in more of an
anterior position and then you go and you stretch your hamstrings or load your hamstrings you could
do it a lot easier right it's a lot more effective so you're just kind of bending over right going to
maybe even touch your toes and you maintain a more of an anterior tilt of the pelvis you're going to
feel a lot more of a stretch within the hamstrings where if you more posteriorly tilt your pelvis
you're gonna end up just like stretching your lower back right you almost just feel it
in that position so you end up loading your lower back a lot more when you're in more of a posterior
tilted position which is why i almost feel like having that posture ends up putting more pressure
onto your lower back than an anterior tilted position where you end up just having when you
have more of this anterior tilt is is a chance of just having a little bit more of like nerve pain
right just because our compressive pain because you're putting so much pressure within you know
the lower back there um or so some of the the lumbar spine within that lower back that you have
an opportunity to be able to you know just again have like that that compression but you can manage
that you have to be able to maintain a healthy stretching routine that you could do within the
lower back and within your hip flexors to make sure that doesn't end up being a long-term problem
especially you know as you're training to be a sprinter right if you're if you're going to be
trying to do really anything that creates a lot of power you have to be able to stretch out your body
to make it so you're able to maintain some degree of looseness within those muscles and give them
the opportunity to recover right so we already know that stretching is obviously important and
you know really to me when you have those tight hip flexors right if you go back to michael
johnson when he's going back through here and he's tight in his hip flexors that's just going to give
more of an opportunity for those muscles to be able to to recoil and come back forward right
and so you want to be a little bit tight in some of these areas because when you are you know tight
and stiff that just gives you the opportunity to generate more explosion so you do have to be able
to maintain health within these areas but you know just because an area is tight doesn't mean that it
is you know not going to be able to function at a very high level and so you know in in terms
of hip flexor flexibility you know a lot of times people are not really lacking the ability to you
know get the leg back behind them well you know i would almost argue that i see too many people that
have too much ability to get the leg back behind them but really lack the ability to be able to
shorten within the hip flexors and really drive you know that leg forward and so being able to be
a little bit tighter there to be able to have more strength in the hip flexor i think will actually
be beneficial as it will help you in being able to get that leg all the way back through and
and forward and i do think that you know i mean as you lift the leg up right the higher this leg goes
the more this this pelvis is going to end up tilting you know a little bit more backwards
right but you still need to be able to have the functionality to be able to lift the leg which
you usually lift the leg from more of an anterior tilted position of the pelvis and as you lift it
is when you go into more of a posterior tilt right where when the leg gets further and further back
behind you it's going to get more into an anterior tilt so you know you end up having when you're
sprinting you end up only going like that with the pelvis right one leg's going to be going back
right the other leg is going to be going forward so you want to be able to have you know healthy
ranges of each but you know just because you are maybe limited in the actual range of motion that
you have within the posterior tilt and you don't need a ton of hip flexion right you don't need to
bring your legs up a ton you just need to be able to have a lot of strength and being able to hold
hip flexion very well to be able to cycle that light back behind you what's super important
is being able to properly activate the hamstrings and i do think that you could just do that easier
from more of an anterior tilted position within the pelvis and and that's really the point here
is that you know one so many athletes have an anterior tilt of the pelvis so why do so many
people have that and are so successful if it's not something that's good for you the more that i look
into it i do think that you know being able to get more extension of the body is a little bit
more important than flexion and you know you just create more extension out of the lower body from
the anterior tilted position and so you know being able to activate the hamstrings and you
know the lower back and those areas you know having those areas be very strong i think is
critical you have to be able to strengthen the hamstrings and the abdominals in order to maintain
that anteriorly tilted pelvis and not end up putting too much pressure on the lower back
but it is something that you can do and something that you can work on and there are a lot of great
exercises to be able to do that we can put some links here to be able to you know actually have
great hamstring exercises and abdominal exercises but the big bigger point here is that setting
yourself up to be able to generate more power and extension i think is why a lot of these athletes
have more of that anteriorly tilted position is because then they can more effectively achieve
that push-off within that lower body and that ends up being i think the big thing when it
comes to jumping as well as sprinting and that is my argument for having more of an anterior tilt of
the pelvis and why it improves performance overall if you like the information go ahead and click
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