How To Strengthen The Lower Back For Weightlifting with Phil Sabatini
Episode 75 How To Strengthen The Lower Back For Weightlifting with Phil Sabatini
Episode at a Glance
In Episode 75 of the Doc & Jock Podcast Coach Joe is joined by former American Open Champion weightlifter, Phil Sabatini, to discuss strengthening your lower back for weightlifting. The fellas kick the conversation off by talking about what they personally like for posterior midline stability.
They talk planking, rounded back deadlifts, deficit work, pauses and midfoot pushes and eventually jump into a conversation about how to program for the novice weightlifter (a.k.a most crossfitters), which leads to drop this awesome template for a snatch day.
Guest Bio (@phillysab)
Phil Sabatini, owner of SabStrong, is an accomplished National and International weightlifter currently lifting in the 105kg weight class. He is a former USAW American Open Champion (2009) and USAW Senior National Champion (2010) in the 94 KG Weight Class. A 7x National Medalist (Total), Phil finished 5th overall in the 2012 Olympic Games USA Rankings, was a 2x member of Team USA (Pan Am Championships).
Target Athlete: Novice Weightlifter, with a CrossFit background..used to doing a ton of touch and go work but tend to give up lower back stability on the break from the ground or recieving the barbell.
Target Lift: Snatch
Primary Lift Work: Pause Snatches Below the knee to establish good position. Phil even likes to have his lifters start with a snatch grip RDL and then move into the snatch work.
Volume: Triples, with the first rep being a pause and the next to being at normal tempo.
Post Snatch Work: 5 x 4’s of Pause Back Squat to establish strength in the receiving position.
Accessory Work: Overhead assistance work…like seated single arm dumbbell press (which Phil LOVES)
Mobility: Anterior hip work…Start the session with a banded hip distraction and afterwards smash of the quad, TFL, Psoas & Rectus Femoris (the 4 horsemen)
Try it out gang and let us know what you think via an iTunes review!
Post Comments about this episode, potential topics, suggestions for interviews and questions to the Doc and Jock Website, facebook page, and twitter account. Also be sure to reach out to Dr. Danny and Coach Joe at their personal social media accounts listed below in the show sponsor section.
Also, please check out these links to the articles and content creators mentioned during our conversation.
Phil Sabatini’s Website http://www.sabstrong.com/
More on the Show Sponsors
Mobility WOD – The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. www.mobilitywod.com
Doc and Jock would like to thank official Show Sponsor Mobility WOD for their support. Please gang head over to www.mobilitywod.com for all you mobility needs where you will find the latest MWOD products, episodes, upcoming seminars, daily MWODS, help finding a provider and the subscription services Mobility WOD Pro. Mobility WOD PRO is a perfect resource for any coach looking to up their positional knowledge base and infect their community with true suppleness!
Twitter and Instagram – @mobilitywod
Performa Sleep – Better Performance through Better Sleep. www.performasleep.com
Performa Sleep has developed what they believe to be the perfect mattress for athletes. Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies. Head over to their webpage to read learn more about their CopperCool technology and to read testimonials from our very own Dr. Danny, and CrossFit Games Athletes Scott Panchik (@ScottPanchik), Emily Bridgers (EmilyBridgers), and Lauren Fisher (LaurenFisher).
Exclusive to the Doc and Jock audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress. Simply head over to www.performasleep and enter the code JOCK75 at check out. Along with $75.00 off Performa Sleep already offers a 90 day money back guarantee and free shipping.
Twitter and Instagram – @PerformaSleep
Athletes’ Potential – Where Movement is Medicine! http://www.athletespotential.com/
Dr. Danny offers an assortment of services. If you are in the Atlanta area be sure to look him up. If you are not in Atlanta please be sure to shoot him an email or follow him on the social sites listed below.
facebook page https://www.facebook.com/athletespotential?fref=ts
Joe’s Barbell – where lifting at JOE’S is just a click away. http://joesbarbell.com/
Coach Joe offers a variety of live and online training options including a private facebook group titled #HeelsOff where you can get his honest and FREE opinion on your movement and unfiltered take on Weightlifing. Join the conversation at any of the links below.
Webpage Facebook https://www.facebook.com/groups/905586666194729/
#HeelsOff facebook forum https://www.facebook.com/joesbarbell?fref=ts
Thanks for listening and remember, If you have a BODY you’re an ATHLETE