The “Stacked” Position and Why It’s Important

Do you frequently suffer from lower back pain? Their is an endless amount of reasons why this might be happening, but the topic of this article could definitely be one. Check it out below!

Take a look at the picture below. This article will be referencing this picture quite often.

Alignment First!

Many people are constantly stuck in this “Scissor” position that is causing lots of harm to our body. You can see just by looking at the picture how the “Scissor” position can cause problems. It doesn’t take a genius to figure that out. If you’re familiar, this is similar to Anterior Pelvic Tilt.

The excessive arch in the lumbar spine causes the hips to pull back, ribcage tilts upward and pelvis tilts downward. This is not optimal for health and performance, from a breathing, strength, and safety perspective.

This is one of those things that you don’t realize you do, until someone tells you. I’m writing this article to try and fix that, so you can correct it on your own.

Imagine doing a Standing Shoulder Press with Dumbbells or a Barbell. I can confidently say that 90% of people will not maintain a fully stacked position throughout the entire exercise. It’s tough and confusing to do if you’ve never done it before. Find a great coach/fitness professional who can coach you up on this.

Why You Can’t Maintain the “Stacked” Position?

  • Weak Glutes
  • Tight hip flexors
  • Weak core musculature
  • You haven’t been aware of it, so you’ve never tried

How to Prevent the “Scissor” Position?

  • Avoid prolonged periods of sitting. For those of you with desk jobs, try to take more frequent breaks or even getting up every 45 minutes.
  • Engage in regular strength training. By adding strength training into your regime, you will gain necessary strength in the core, so you can avoid this position.
  • Work on your posture. Stand up tall, stop slouching. We all know this one, just work on it. Seriously.

Published by Jonathan Valentini,

B.A. Exercise Science, Professional Strength and Conditioning Coach, Former NCAA athlete, CSCS, CSAC, CPR/AED

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