Tall Kneeling Spine CARs
5-10 Min: Short Lessons
•
2m 23s
This video covers Tall Kneeling Spine CARs - a drill designed to build controlled articular rotation of the spine with minimal compensation. The purpose is to improve spinal awareness, segmental control, and usable range through slow flexion/extension and rotation patterns, while keeping the movement coming from the spine (not the hips).
Why the movement is slow:
Slow CARs expose what you can actually control. Speed usually turns spine work into shortcuts - hip hinging, pelvic shifting, rib flare, or “throwing” the movement through one stiff hinge point. Going slow forces clean intent, better segmentation, and more honest range.
How the blocks help (tension + constraint):
• Block between the thighs: squeeze it to create lower-body tension - quads, glutes, and adductors on - so the hips and pelvis stay quiet. This is key for eliminating pelvic cheating and especially hip hinging.
• Block hugged to the chest: squeeze/hug it to create upper-body tension as needed, improving stability so the spine can rotate and articulate without the shoulders and ribs taking over.
Use this as a daily spine primer, a warm-up reset, or a technique tool to clean up spinal control before more intense training.
Up Next in 5-10 Min: Short Lessons
-
Half Kneeling Shoulder CARs
This video covers Half Kneeling Shoulder CARs - a powerful setup for teaching clean, non-compensatory shoulder movement through the full shoulder workspace: flexion, extension, abduction, adduction, and internal/external rotation. The purpose is to improve true GH control and smooth transitions w...
-
Prone Shoulder Flexion RAILs/RAILs
Develop strong, controlled overhead shoulder mobility using Progressive and Regressive Angular Isometric Loading (PAILs & RAILs) in a prone base position.
Using a stick, PVC pipe, or dowel elevated on blocks, you'll load the end range of your shoulder flexion — the point where your overhead reac...
-
Modified 90/90 Hip Abduction Lift-offs
Build active hip internal rotation and abduction strength with this modified 90/90 lift-off drill — a precise, demanding movement that targets one of the most neglected ranges of hip motion.
In this variation, the front leg is set in 90 degrees of external rotation in the traditional 90/90 posit...
