I need some cues about how to flex the hips (for instance in deadlift, squat or to get into the starting position of barbell row) without causing anterior or posterior pelvic tilt.
Of course bracing the core (by squeezing both the abs and the lumbar extensors) is a good way to keep the pelvis neutral. However, I think I need to have a clear idea of what kind of movement hip flexion is and hence of what I should think whilst performing it.
From what I can gather, hips flexion is something like the following picture.
It seems to me that it wants the pelvis be pushed backwards and the upper body forwards. It occurs because the ileopsoas shortens and the glute lengthens. Is it a correct interpretation?
It may happen to posteriorly tilt the pelvis whist trying to flex the hips, like in the following picture. I'd say that the cause may be not engaging the hip flexors (ileopsoas) and hence trying to flex the torso by rounding the upper back. Is it a correct interpretation? If it is, the solution is simply to engage the hip flexors.
- The hip flexors (ileopsoas) can anteriorly tilt the pelvis. Hence, how can we engage the ileopsoas in order to perform hip flexion instead of anteriorly tilting the pelvis?