One of the most confusing and at times controversial topics to discuss is the role of the anterior tilt of the pelvis concerning optimal hip function and movement. We have worked with a considerable number of people in recent months to help rehabilitate severe injuries to either the spine or the hips that were caused by their training methods. Many were trying to “fix” what they believed was an excessive anterior tilt of the pelvis by using various gripping methods and exercises to flatten out their back. What they failed to understand is that they need some degree of anterior tilt to maintain a neutral spine and pelvis. Too much anterior tilt is not great either, but there are much bigger problems associated with the flat back posture that features a posterior tilt or lack of anterior tilt. In this article, we explain everything you need to know about pelvic stability and hip function to avoid potential injury. This is a must-read for anyone currently dealing with a hip or lower back problem as it will help to explain where the source of your trouble might be coming from.

We all know that the best way to enhance movement is with exercises in a standing position. From improving stability, strength, and even sporting skills of speed and power the best exercises are all performed standing up. But what if you are unable to complete these exercises due to an injury or weakness? This is where kneeling exercises can provide amazing benefits for they can simplify a movement enough to remove the need for strength and coordination, but not so much that the need for stability is lost. In some cases, the stability demand is greater with kneeling positions and can provide significant benefits to the core. Kneeling exercises are very under-rated and more useful than many people realise. This article we will explain how these unique exercises work and what our best exercises to use are.

Strength training can mean different things to many people. The way a weight lifter looks at strength training is completely different to how a football player looks at strength training or someone in a Pilates class. There are many different ‘strength types and having a great understanding what these different strength methods are and more importantly what type is most suitable to your goal is critical in achieving the results you are looking for. Most people use a typical 3 sets of 10 reps approach which really is a body-building type program to build muscle size more than muscle strength. To improve strength to its absolute potential you must work with a much higher intensity using what is known as a maximal strength program. There are many questions surrounding this approach with the first one being is this good for everyone to do and is it too risky? There is also several other important questions needing answers such as what exercises should you use? How many sets and reps should you use? Do you need a weight belt and wrist straps? And how many times per week is best? To answer all these questions and more I asked our trainer Nathan Fejes to give us his thoughts as he regularly uses this type of training himself and often lifts weights of 150kg with deadlifts and squats and 45kg with Turkish get ups!