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Rib Anchor for Mid-line Stability

By Sean | In Health & Lifestyle, Lifting, Posture | on November 19, 2012

Happy Birthday Tom D.!

It’s been a week now since attending the Gokhale Method Foundations Course, and you may have heard me using some new vocabulary in my coaching. One that I’ve been shouting and reviewing with many of you is the idea of anchoring the ribcage down. The idea of the rib anchor is one of Ester Gokhale’s postural techniques for eliminating sway in the low back. She covers this idea along with many others in her book 8 Steps to a Pain-Free Back, but also in this helpful video below.

The rib anchor idea is critical to minimizing issues in the low back. I’ve been amazed at how just one week of focusing on my rib anchor has really improved how my back felt, and how often I find myself applying this technique. Whether performing routine tasks like bending over and carrying things or working out performing squats and pullups, the idea of anchoring my rib cage has given me new meaning to mid-line stability. Since my back injury earlier this year I was mistakenly tucking my pelvis to minimize the sway in my low back like Ester mentions in her video above. I found that tucking my pelvis was difficult to maintain going through daily activities and near impossible to keep while squatting, and just didn’t seem to be an effective solution. After reading Ester’s book and attending her Posture Seminar I now understand that having a slightly forward tipped pelvis (belt line slightly lower in the front) is a natural more mechanically advantageous position, and that eliminating sway is more easily accomplished by focusing on the position of my rib cage. ¬†Whether you have back issues like pain or tightness or just find yourself overarching your back in workouts, work on your rib anchor to regain your mid-line stability and back health.

WOD 11.19.12

Bench Press 3×5 or Wendler

In 3 Minutes, Run 1 lap.  Use remaining time to rest.

Then 3 Rounds:

  • 30 Push Ups
  • 5 Pullovers


  • 20 Push Ups
  • 10 Grinders (Chin up+knee raise)

8 Comments to "Rib Anchor for Mid-line Stability"

  • Amanda says:

    November 19, 2012 at 10:12 AM -

    Happu birthday, Tom!

  • Datenite says:

    November 19, 2012 at 11:27 AM -

    Happy birthday Tom! You are the silent assassin of the CFI Masters division. I hope you are having a great day!

  • Sara says:

    November 19, 2012 at 1:27 PM -

    Happy birthday!

  • Holley says:

    November 19, 2012 at 1:28 PM -

    Happy Birthday Tom!!! Congrats on all of your accomplishments lately!

  • Randy says:

    November 19, 2012 at 2:55 PM -

    Happy Birthday Tom!!

  • Ray says:

    November 19, 2012 at 3:49 PM -

    Happy Birthday Tom!

  • Josh says:

    November 19, 2012 at 5:22 PM -

    Happy Birthday Tom! Keep up the good work!

  • Tami says:

    November 19, 2012 at 7:22 PM -

    Happy Birthday Tom. Hope it wa a good one.

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