flickr | wwwuppertal

flickr | wwwuppertal

I recently put together a post on titled "3 Pro Training Tips" that covered three barriers to getting the most out of your training and how to get past them. One of the tips I gave was to learn how to have more pelvic awareness while you train. Having your pelvis out of position while training may seem like a trivial slip-up. Who really cares where your pelvis is as long as you are burning calories, pounding pavement or pushing weight around? I do. Here is why you should too and how to become a pelvic awareness pro: 

Magnitude of the pelvis

Your pelvis is the hub of all musculoskeletal structures and functions for the body. The hips and the spine operate out of your pelvis and so do many of the workhorse muscle groups that help us move. Any muscle considered to be a "core" muscle either originates, crosses or plugs into the pelvis. Pelvic misalignment or any positioning outside of neutral can reek havoc up and down the kinetic chain due to the endless relationships the pelvis has with the rest of the body. 

Consequences of pelvic unawareness

A lack of pelvic awareness or poor pelvic positioning during exercise can easily go undetected. It can be a silent killer in the sense that you can do exercises with poor pelvic positioning for months or even years and never suffer any consequence. Then one day out of nowhere, you have a bad back, pull a hamstring or a sports hernia has developed.

In addition to gradual injury that can occur as a result of ignoring the importance of the pelvis, your performance can suffer as well. It's impossible for the muscles and structures that are interrelated with the pelvis to perform or function at their optimal level if the pelvis is out of whack! 

The simple fix

This video will show you a simple fix to this major exercise error so you can avoid unnecessary injury and get a performance edge on your competition:


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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach for the Los Angeles Lakers and Founder of TD Athletes Edge, where he provides fitness, recovery and nutrition guidance to aspiring and professional athletes. For training advice, visit and follow him on Twitter/Instagram through @tdathletesedge.