Midline Stabilization

Dave mid pull

Midline stabilization is essential for effective functional movement. The midline is the entire spine, and its stability is dependent not just on the core, but also on all the prime movers of the body, including the hip, glutes, and hamstrings. Excessive tightness in any of the prime movers will affect the core muscles, often resulting in low back pain.

Activating our core and glute muscles prior to a lift will make us more aware of our midline and prepare our spine for proper loading. Often when putting weight overhead without an active midlineย causes an athlete to hyper-extend at the low back, resulting in an unfavorable overhead position. Tightening the core and squeezing the glutes will reposition the athlete from an anterior pelvic tilt to a neutral pelvic position.

The picture on the left shows a good spinal position. The picture on the right shows a poor overhead postition due to an anterior pelvic position and the loss of midline.

Our midline stability improves through practicing functional movements. The front squat and the overhead squat are both exercises that require a lot of core strength, and practicing them will build a great deal of core strength.

Midline Stabiity
Hip Mobility then
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges
25 Strict toes to bar/Knees to elbows


7 Sumo Deadlift High-Pulls (95,65)
7 Thrusters (95,65)
7 Burpees

Level 2 (75,55)
Level 1 (65, 35)

** This WOD is short enough that you shouldn’t have to stop. Choose a weight that you can move without putting it down**


  • Joe

    06/07/2011 @ 2:43 pm

    I poked around the USDA site and all it does is tell you what to eat, never addressing why you should (or should not) eat anything.

  • Alec

    06/07/2011 @ 1:27 pm

    Great tips Amy. Sweet WOD.

    In other news, the new USDA food guidelines are out:

    I’m not very impressed- some good, some bad, some makes no sense. Some highlights:
    “Enjoy your food, but eat less” – huh? What the heck does this mean?
    “Drink water instead of sugary drinks” – sounds good
    “Make at least half your grains whole grains”- well in my case half of zero is zero
    “Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.”- sounds good to me

  • Ali

    06/07/2011 @ 5:23 am

    HA! I thought the same exact thing.

  • PHIL

    06/07/2011 @ 1:34 am

    Aw man this WOD is giving me terrible flashbacks…

Comments are closed.