Tall Kneeling Spine CARs
CARs
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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.
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