Conquering Upper Back Imbalances with Precision: Efficacy of the BMXSTRENGTH Technique in a Randomized Controlled Trial
Title: Addressing Upper Back Imbalances: Efficacy of the BMXStrength Technique in a Controlled Trial Abstract: Upper back muscle imbalances lead to postural
Abstract:
Upper back muscle imbalances lead to postural deficiencies, reduced strength, and increased injury risk. This study assessed Dr. Neeraj Mehta’s BMXStrength Technique in rectifying these imbalances. 181 individuals participated in an eight-week online resistance training program, 91 in the BMXStrength group and 90 in the control group. The BMXStrength regimen involved close-grip, pronated-grip lat pull-downs and bent-over rows with precise cues and meticulous posture. Primary outcome measures included changes in upper back muscle size and shape, evaluated through standardized photography, and shoulder flexion range of motion (ROM) measured via a goniometer.
You can read the complete research article on the link below on bodygntx.com
BMXStrength Group:
Focused on close-grip, pronated-grip lat pull-downs and bent-over rows, emphasizing:
- Difrum breath hold: Deep inhalation and core bracing during peak contraction to stabilize the spine and enhance lat activation.
- Trap taming: Concentration on the lats, minimizing upper trap engagement to foster targeted hypertrophy and posture improvement.
- Peak pause: A one-second hold at the peak of each contraction to maximize time under tension and muscle fiber recruitment.
- Navel nirvana: Aligning weights precisely with the navel during bent-over rows for neutral spine alignment and reduced shoulder stress. Emphasized controlled movements and mind-muscle connection to ensure proper form and heightened muscle activation.
You can read the complete research article on the link below on bodygntx.com
