 Hello everybody Lance here today. We're we're doing a slightly more advanced topic. We're still talking about push-ups But we are discussing the reversed spinal curve during your push-up I'm hoping that just you know nobody watches this video except for one of you and you're like oh my god This video has everything so You know in my previous video we talked about the width of the rib cage And we're talking about doing really good push-ups and and push-ups are a great great upper-body exercise because they Incorporate so much stability they incorporate the serratus anterior which helps control rib cage position and all of that is great But you can still mess it up right so if I have Ribs that are flared or if I have somebody whose ribs are flared I'm probably trying to teach them how to bring them down But you can go too far. So if I go too far it looks like this, right? I say tuck your hips tuck your hips a lot bring your rib cage down like this and now Reach at the top and so what happens is they reverse their spinal curve They'll I'm gonna try to show you they'll round their low back and extend their thoracic spine and Then you know that is the opposite of what you're looking for. There's no lumbar lower dosis there's no thoracic kyphosis the neck is totally flat and Doing that is exhausting a little anecdote. I've told this story before but My friend and I a Rufus were doing a an Olympic weightlifting Certification and I was helping him coach some people around and there was this one guy We're just starting out with you know PVC pipes or broomsticks or just the bar and this one guy is Yoked like super lean probably five percent body fat and and plenty of muscle And his spine was totally reversed. It was it was not just flat. It was reversed So his lumbar spine was flexed his thoracic spine was extended just like we were just showing you and I just looked at his guy had so much tension Which you could totally see because he was so lean and I think that has made him Lean I think it's made him good and some sorts of athletics But trying to learn this motion He was really trying to stick his chest up to stabilize himself during his lifts And it just wasn't going to get him anywhere because it was throwing him too far in the direction that he kind of wanted to be Like you kind of want a flat spine during all this stuff because then everything can stack pretty well But when you when you go too far when you reverse the curve Then the the amount of tension that is required to stabilize your body is just astronomical and this guy Did the bar for you know the first hour? It's a two-day course Like 16 hours right and most of it is hands-on He did Maybe an hour and then he never touched the bar again because he was just done He was exhausted and I think he was getting a lot out of just watching everybody else From a coaching standpoint so If you're doing your push-ups or you're coaching somebody to do push-ups Keep in mind that you can go too far. There is such a thing as too rounded if I have an entire rounded back position Like this is probably too much You see this little crunch here in the middle But if I have a hip tuck and I still have a thoracic kyphosis Like this is a pretty good position If I go like this and then I try to stick my chest up Then it's getting more and more weird. So you have to use your coaching eye to You know decide what is acceptable and and take that into consideration with everything that's going on Maybe they're just pushing themselves. Maybe they're at You know the 45th minute of a 60 minute Metabolic class and you know, they're tired Maybe you'll let it slide if it's the last set. Maybe you say hey, I'm going to need you to do this. I'm going to need you to You know, maybe elevating your their feet might actually take them out of that Lumbar flexion that might be enough Maybe you elevate their hands. Maybe you say do fewer reps, whatever it may be, right? You'll have a better idea than I do As you see that person coach Um Then the the other thing we talked about the wide rib cages in our previous video, but You're going to run into that if you start to reverse the curve, right? If you start to Get a thoracic lordosis, then you're increasing the the width the Lateral diameter of the rib cage and you're going to make it harder to protract your your shoulder blades If I glossed over that too fast for you watch that other video Um, so keep that in mind. You you might be messing people up. You can't keep your chest up and reach fully It's just impossible. That's not there's no rib cage. That is that shape, right? So to think about it I guess that's it. I don't want to be too repetitive here. Hopefully that was helpful for one of you and uh, stay tuned for tomorrow