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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • So we're going to address a very important topic here.

  • We want to find out if you are an ass, or an ass not.

  • I'm serious because if you were to look at yourself in the mirror and be serious with

  • yourself and honest, would you be someone who has your butt sticking way outand

  • therefore an assor are you sort of an ass not where everything is tucked underneath?

  • I've got to admit, I'm a little bit of an ass not.

  • It's because of the position of our pelvis.

  • I've covered this in a video on anterior pelvic tiltwhich is a very common problem.

  • If you haven't seen it, you've got to watch that video right here.

  • It will tell you a lot about what to do to correct that.

  • However, hamstrings are going to be tight in people that have anterior pelvic tilt,

  • or posterior pelvic tilt.

  • Asses, or ass nots.

  • So we have to figure out a way to address that hamstring tightness.

  • Or do we?

  • Because in that video I said you're going to likely have tight hamstrings if you have

  • an anterior pelvic tilt, but it's not something you want to address.

  • As a matter of fact, you want to do the direct opposite.

  • You want to continue to strengthen them and not stretch them.

  • So first of all, how would you tell if you have an anterior, or posterior pelvic tilt?

  • Most of all, you want to look in the mirror, like I said.

  • If you were to look and just lift your shirt and look here, you want to focus on the waistline.

  • So whenever you're wearing your shorts, or your pants, what position is the waistline?

  • It's normal to have a little bit of a downward tilt to it.

  • A little bit.

  • About 3 or 4 degrees.

  • If you had this severe downward tilt, then you're dealing with that anterior pelvic tilt

  • here, and that's actually not a good thing to have.

  • I know it looks better, but it's not a good thing to have.

  • It's an adaptive shortening that you want to correct.

  • At the same time, if you have a posterior pelvic tilt you're going to likely see a level

  • line here of the pants, or worse; it could even be tucked under.

  • So it starts to tilt up at the top.

  • The second thing you can do is do an excursion test.

  • How much room do you get?

  • So let's say I am an anterior tilter.

  • If I tried to go into a more anterior tiltin other words, if I try to tip my pelvis

  • down – I would only be able to get a few degrees because I'm already anteriorly tilted.

  • I have that much motion left to go in that direction, but if you asked an anterior tilter

  • to go posterior tilt, look what happens.

  • I've got all that extra room because I had a lot left in that direction.

  • Same thing.

  • If I'm already a posterior tilter.

  • If you tell me to tilt and tuck my butt under I'm not going to be able to get much further

  • because I'm already there.

  • That's where I walk around.

  • I'd be an anterior tilt.

  • I could probably get a lot more.

  • Of course, it would probably feel tight, but it's something I could actually move in.

  • so do that test and figure out what you are.

  • But now when you come over here, do you want to stretch, or not stretch?

  • Well, think about what's happening.

  • Again, I said tight hamstrings, regardless of whether you're anterior or posterior, if

  • you are anterior, look what's happening.

  • Your hamstring are attaching from the back hereof your pelvisdown to your knee.

  • To the outside of your knee, or behind your knee.

  • It may actually cross the knee.

  • If my pelvis was anteriorly tilted and pushing in this direction what's happening here to

  • the hamstrings at the origin?

  • They're getting longer, right?

  • Because as this is tilting forward it's coming up, and over, and it's causing my hamstrings

  • to be tight.

  • But guess what?

  • The hamstring tightness is not causing this anterior tilt.

  • The hamstrings are being stretched because of the anterior tilt.

  • So the tight hip flexors on the other side are pulling this down this way.

  • That's making the hamstrings feel tight, but you wouldn't want to stretch these because

  • all that's going to do is let the hip flexors on the front side do more damage, pulling

  • you more into anterior tilt and causing the problem to become worse.

  • What you'd want to do is relieve the hip flexorswhich is what I made that video about

  • that will show you then how to reset the pelvis back.

  • Guess what happens?

  • All of a sudden all this extra stretch goes back down nice, and there's no more tension

  • on the hamstrings.

  • On the other side though, if you're a posterior pelvic tilter you've got problems.

  • You've got really tight hamstrings because what's happening is, they're pulling down

  • from here and we're pulling down more, which is going to take our pelvis down into this

  • posterior pelvic tilt.

  • That 'no ass' look where it's going to tuck underneath here.

  • Your main problem is going to be tight hamstrings.

  • Guess what else?

  • Because it crosses the knee here it's going to shift the focus – I'll show you right

  • hereof your body to do this.

  • I tuck under, I start leaning a little bit more forward, my weight is going through my

  • toes, by pushing through my toes what's active as well?

  • My calves.

  • I start getting shortening in my calves and my Achilles.

  • So now I can't even get into dorsiflexion of my feet here because my calves are tight.

  • So you want to figure out a way to stretch your calves at the same time that you're stretching

  • your hamstrings, at the same time that you're not allowing yourself to be in posterior tilt.

  • You've got to go out of that.

  • So how can we do that?

  • Well, we can do what I'm showing you here.

  • We can get our foot up against anything.

  • Something that allows me to have elevation here.

  • Then the next thing I can do is, I want to get my knee straight, obviously.

  • So I'm getting stretched here, back through the hamstring, and then back through the calves.

  • Then I anteriorly tilt this way.

  • So now the big key is, I put one foot back which allows me to tilt more this way.

  • You can see, I can go more into anterior tilt right there.

  • I don't even have to do anything.

  • I don't have to do anything at all.

  • I actually can just stand right there and just feel the stretch, but then I want to

  • reach up in front of me.

  • Why am I reaching up if I'm trying to stretch my hamstring?

  • Because as I go down, I still want to be able to keep my upper back elongated here.

  • Because what happens when we get posterior tilt?

  • Everything rounds.

  • You walk around like this.

  • So we've got to get elongation through here.

  • So I'm here, and I'm leaning up as I go – I swear I must've ripped my fucking leg off

  • – I'm going up here.

  • I have tight hamstrings.

  • Going up here, and I could already feel the stretch.

  • Again, we're stretching all the issues all at one time.

  • But that's only if you're dealing with the 'ass not' condition because if you are an

  • ass, don't stretch them.

  • Do something else.

  • Worry about strengthening them.

  • Guys, I hope the differentiation was made here and made clearly.

  • Again, I made that other video about anterior pelvic tilt and a lot of guys found it helpful.

  • You're going to want to see it because there's a common problem, but this differentiates.

  • I kind of glanced over it and I wanted to make sure I went into it a little bit more

  • in depth so you understand it.

  • If you're looking for training programs that teach you how to do these things the right

  • way so you're not left guessing and you're figuring "Oh, I guess I should stretch because

  • the guy told me hamstring stretching is good.

  • My hamstrings are tight, stretch them."

  • Not all the time.

  • You stretch them when you're supposed to stretch them.

  • You can find that over at ATHLEANX.com in the ATHLEANX training system.

  • In the meantime, if you've found this video helpful leave your comments and thumbs up

  • below.

  • Let me know: ass, or ass not.

  • It doesn't really matter.

  • You've got to figure out what the right thing for you is to do.

  • All right, guys.

  • I'll be back here again in a few days.

  • See you.

What's up, guys?

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