UPDATED #MPOWERment Workout Music #18 – May You Kick Some Ass this May

Soooo I came back to add in the fit tip at the end and yes, yes it is related to combat ish  as well as just general well-being so now, you can enjoy the May training playlist AND protect our back 😉 Please see the bottom of the playlist for your punch-in-the-face awesome tip!

1. Lil Kim – I’m Human

2. Family Force 5- Walk Like a Zombie

3. Bullet For My Valentine – Breaking Point

4. Eminem and Hopsin – The War

5. A bunch of badass broads baby!

6. Just Awesome  (not the killing lol just the kicking of their asses ;D) all around great soundtrack

7. PJ Harvey – Rid of Me

8. Ministry – N.W.O.

9. Tracy Bohnam – Mother Mother

10. Sister Sin – End of the Line

Between 21 and 84% of athletes of rotational sports, can you say boxing, MMA, Judo or other combat sports, have experienced a lower back injury as a result of or during participation in their sport. Now this data was not derived from combat sport specific guinea’s but let’s be real here…totally applicable in my humble opinion so yes, I will count this as being legit for informational purposes. According to Panjabi (1), there are 3 primary subsystems of the lumbar spine that must work together to maintain stability. These are the passive subsystem (i.e., ligaments, IVD, vertebrae), the local musculotendinous structures of the lumbar spine, and the neural subsystem that includes nerves and nervous system (1). Anyhoo…before I continue with this post, I would first like to decipher the difference between a rotational movement and an unsafe twisting movement. Many people, athletes or not, have a difficult time in the beginning with body awareness as well as how to separate the upper and lower half of the body or even more so, to move it as one unit. This is where the problem can arise. Sure there are several factors that could be the contributors of the injuries but from my experiences and what I see and learn from others, one of the biggest causes is the basic lack of proper biomechanics in movement. Even advanced peeps can have a tough time with this at all times, especially when fatigued. Want to prevent damage? Throw in some multiplanar and movement specific training with progressive loads and be sure to train in a balanced fashion that targets all musculature or movements…whatever the kids wanna call it these days :p So here is what I do not condone: keeping your lower body planted while lifting or “throwing” rotating the lumbar spine aka your lower back. Here is what I DO condone and something that will help you make a mean powerful projectile unit out of your fist or whatever else you choose to throw (tantrums don’t count): Slight bend at the hips and knees, with a pivot of the foot and internal rotation of the hip in cohesion with the throw of the upper body. Don’t flex and rotate the spine. Easy enough right? Dammit I need to get a faster computer so I can make more videos :p  Okay so now we are somewhat clear n’est pas? Trust me, that is the very basic, simplistic version to explain a truly complex issue so take that or request a more needlessly jargon-filled explanation :p I am sure I have said it before in here but the lumbar spine  (lower back) is meant to be stable, whereas the thoracic (upper back) should be mobile. Remember this as it applies to sport as well as basic ADL’s (activities of daily living). Want to learn what I mean or how to spare some wear on the area above your underwear (did ya like my lil Suessiness there with my mad rhyming skills 😉 ) hit me up…but don’t hit me, because I will hit back 🙂

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1.  Panjabi MM. The stabilizing system of the spine. Part I. Functions, dysfunction, adaptation and enhancement. J Spinal Disord Techn 5: 383–389, 1992.

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