What is the Torso Stabilization Mechanism?

[John A. Casler]

For years, I suffered with what many would call LBP (Low Back Pain).

85% of the population will experience some form of this during their lifetime.

Mine started when I was 14, and caused severe and regular problems, until I finally realized that most "Back Experts" were not experts at all. They all "promoted" some special "magic bullet" to releive the Pain and Suffering.

THERE IS NO MAGIC BULLET!

The only answer is to recondition the elements of the TSM (Torso Stabilization Mechanism) to create the support to the Torso needed to keep it healthy and protected from injury.

I have created such a program, and a system that can help you lead a healthy and active life, without surgery (in most cases).

I offer this information and program in several forms:

1) One on one training and education
2) Presentations, Seminars, and Workshops
3) Soon to be available Video of some of the specific components

And I anticipate that in the near future a book will also be in the works.

If you need more information please contact me.

Regards,

John Casler
TRI-VECTOR 3-D Force Systems
Century City, CA
310-446-0138
310-500-8010 cell
[phone] Fax

[killroy70]

John,

In an earlier post I said I had videotaped a couple of squatting reps to check my form. And, in my last workout, I did the same for my trap bar deadlifts.

The execution of both exercises looked nearly identical, except I went deeper with the squats (I always drop below parallel).

My squatting technique:

-grab the bar with a wider-than shoulder width grip

-pull myself under the bar so that the bar rests on my lower traps/upper back area. I try to keep the bar as low on my back as I can without putting too much strain on my shoulders

-squeeze my scapula together and unrack the weight, taking one step back

-take one deep breath, further tense my upper back and lats by squeezing my scapula together tighter and "pulling down" on the bar with my hands to tense my lats.

-brace my entire midsection as tightly as possible

-I begin the descent by pushing my hips backwards (not down), being sure to keep a tight arch in my back

-I lower the weight until my thighs break parallel and drive the weight up, "partially" exhaling (not losing all my air so not to lose tension)

-repeat

My deadlifting technique:

-I get down, pushing my hips back, grasp the handles, keep my head up, back arched

-I then squeeze the handles, tighten my entire back, from my traps to my lower back, and apply some tension to my quads/glutes

-once my entire body is tense, from my feet on the floor to my grip on the bar, all the way up to my neck keeping my head up, I drive my hips forward and pull the weight up.


Now that I've written this down and actually visualize the whole process, the one obvious thing that jumps out at me is that in the bottom position of both lifts, I have much more overall-body-tension in the deadlift. For whatever reason, I am able to concentrate better on keeping everything braced as tightly as possible when reversing the movement in the bottom position.

When I hit that 435x4 - which is the actual number, as I checked my old workout logs - I found that I had also hit my all time best with belted squats - 315x10. HOWEVER, I actually discontinued the squats for the last 3 weeks of that training cycle as I had several notations indicating "poor form," and "low back giving out before legs," etc. For that macrocycle I was in the last phase of a standard "western periodization" mesocycle. I was utilizing 2 full body workouts, alternating between the two. I started with 4 weeks of 15 reps for all exercises, then 3 weeks of 10 reps (the 3rd week was the final squat workout because of the aforementioned form issues), and finished it off with 4 weeks of 5 reps.

I should also note that the 315x10 for squats also included a notation of "not deep enough." So, perhaps my best as far as full ROM squats was the week prior with 307.5x10.

[John A. Casler]

killroy70 said:

John,

In an earlier post I said I had videotaped a couple of squatting reps to check my form. And, in my last workout, I did the same for my trap bar deadlifts.

The execution of both exercises looked nearly identical, except I went deeper with the squats (I always drop below parallel).

My squatting technique:

-grab the bar with a wider-than shoulder width grip

-pull myself under the bar so that the bar rests on my lower traps/upper back area. I try to keep the bar as low on my back as I can without putting too much strain on my shoulders

-squeeze my scapula together and unrack the weight, taking one step back

-take one deep breath, further tense my upper back and lats by squeezing my scapula together tighter and "pulling down" on the bar with my hands to tense my lats.

-brace my entire midsection as tightly as possible

-I begin the descent by pushing my hips backwards (not down), being sure to keep a tight arch in my back

-I lower the weight until my thighs break parallel and drive the weight up, "partially" exhaling (not losing all my air so not to lose tension)

-repeat

My deadlifting technique:

-I get down, pushing my hips back, grasp the handles, keep my head up, back arched

-I then squeeze the handles, tighten my entire back, from my traps to my lower back, and apply some tension to my quads/glutes

-once my entire body is tense, from my feet on the floor to my grip on the bar, all the way up to my neck keeping my head up, I drive my hips forward and pull the weight up.


Now that I've written this down and actually visualize the whole process, the one obvious thing that jumps out at me is that in the bottom position of both lifts, I have much more overall-body-tension in the deadlift. For whatever reason, I am able to concentrate better on keeping everything braced as tightly as possible when reversing the movement in the bottom position.

Good observations.

3 things jump out at me:

1) The depth
2) The stated lesser or lost "stiffness" at the bottom
3) There is no mention of keeping the head up and back on the squat.

I might have some suggestions, but if memory serves me correctly you also mentione pain "even before" squatting while standing erect.

killroy70 said:

When I hit that 435x4 - which is the actual number, as I checked my old workout logs - I found that I had also hit my all time best with belted squats - 315x10. HOWEVER, I actually discontinued the squats for the last 3 weeks of that training cycle as I had several notations indicating "poor form," and "low back giving out before legs," etc. For that macrocycle I was in the last phase of a standard "western periodization" mesocycle. I was utilizing 2 full body workouts, alternating between the two. I started with 4 weeks of 15 reps for all exercises, then 3 weeks of 10 reps (the 3rd week was the final squat workout because of the aforementioned form issues), and finished it off with 4 weeks of 5 reps.

I should also note that the 315x10 for squats also included a notation of "not deep enough." So, perhaps my best as far as full ROM squats was the week prior with 307.5x10.

You are squatting in a Power Rack?