In this section, we examine pulling from the floor. This includes all types of lifts where the object starts on the ground and we pick it up, ranging from a deadlift to a snatch to a clean to a kettlebell swing, etc.

The low back is safest when held in neutral during lifts such as these. The second best place is for it to be flexed, but locked in a flexed position based on Dr. McGill’s research.

Ideally, for most athletes, they should be able to set up on the bar they’re lifting with their back held in neutral from the starting position.

The first thing to do is find where neutral is for that athlete’s spine and then compare that to the setup position of their lift.

If it’s the same, then the main emphasis for that athlete (as it pertains to pulling from the floor) is building strength, control, endurance, etc. It isn’t about improving mobility.

However, if an athlete cannot set up on a bar in a neutral position, we need to figure out why. Is it mobility? Is it technique? Is it strength? We have to figure out which is the most likely scenario and then work on that.

We begin by using a mobility test (a straight leg raise test) and then compare that to the range of motion an athlete has in a single legged deadlift. They should be similar in range. If the athlete has a lot of range of motion in a straight leg raise test, they should be able to control that range while standing.

Using the tools and techniques shown in the video will allow you to quickly identify why someone is having a problem and what the course of action should be.

The important concepts/skills to take away from this video:

• How to find neutral spine position
• Assess that spinal position in whatever lift the athlete is doing
• Determine if there is a mobility issue
• Determine if limb length is the causative factor for inability to set up in neutral
• Determine if motor control is an issue
• How to perform the target drills (leg lowering / straight leg raise, single legged deadlift, nerve tensioner, etc.)

After watching the video in this section and reading through the notes, it’s time to get to squatting!