Page 96 - Safe Wrestling

Rok Vatovec, Marina Dobnik, and Matej Plevnik

knee alignment should be emphasised from the earliest stages of train-
ing.
Lifting from the Floor (Hip Hinge) for Spinal Protection
The hip hinge is a fundamental movement pattern that enables efficient
force transfer through the posterior kinetic chain (gluteal muscles and
hamstrings) while simultaneously reducing loading on the lumbar spine.
Incorrect or inadequate execution, particularly excessive lumbar flexion
instead of movement originating from the hips, may contribute to lum-
bar overload and low-back pain (McGill, 2002; Van Dieën et al., 2019).
In combat sports, the hip hinge is fundamental during opponent lift-
ing, throw execution, lifting of external loads, and explosive changes of
direction. During throws or transitions into the clinch, this movement
pattern occurs under substantial mechanical load; therefore, correct
technique – characterised by trunk stability and active engagement of
the gluteal musculature – is essential both for long-term spinal health
and for efficient transfer of force from the lower to the upper extremities.

Activation of the Abdominal Muscles During Striking
and Defensive Actions
Effective force transfer in sport occurs through the trunk. If the trunk
is weak or inadequately activated, compensatory movement strategies
may develop in the extremities, thereby increasing the risk of injuries
involving the knees, shoulders, and spine (Kordi et al., 2009; Zazulak et
al., 2007). The abdominal musculature is essential for maintaining sta-
ble spinal and pelvic alignment during movement and plays an impor-
tant role in preventing lumbar-spine-related injuries. Without appropri-
ate muscular activation, the spine becomes mechanically unstable (Dob-
nik & Šarabon, 2021).
Trunk activation involves generating intra-abdominal pressure and
maintaining a stable, neutral spinal posture during explosive move-
ments, which is particularly important during striking, blocking, and
opponent-control actions. The literature most commonly distinguish-
es between two abdominal activation strategies: abdominal bracing and
abdominal hollowing (also referred to as the abdominal drawing-in ma-
noeuvre) (Golob et al., 2024).
Abdominal bracing promotes broader co-activation of the abdominal
musculature and greater trunk stiffness and is therefore considered more
applicable in tasks involving substantial force transmission (Maeo et al.,
2013). In contrast, abdominal hollowing emphasises selective activation

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