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Dr. Eric Goodman Teaches The Founder, Foundation Training’s Main Exercises for Good Posture and Lowe

This is one of my favorite free Foundation Training videos in Youtube. In this video, Dr. Eric Goodman and Chad show you how to perform Foundation Training’s most important exercise, The Founder.

In fact, they teach three different ways to do this exercise, so you can choose the best one for you and get the most out of your training.

The Founder is the basis of everything you learn with Foundation Training. It forces the body into basic posterior chain recruitment and is the fastest way to understand proper posture.

I strongly encourage you to watch this video and give it a try. Even better, practice it daily to benefit from lower back pain relief, improved performance and a healthier life. If you have trouble hearing the audio you are welcome to read into the transcription bellow.

The Founder

To start, take a shoulder width stance with your feet facing forward. Stand as tall as you can, pressing your heels into the ground. As you stand, lift your chest high up.

From that position unlock your hips, hinging your hips back behind your heels. Make sure your abdomen stays long. As soon as you feel that little bit of lower back tension, right at the base of the spine, start to slowly open up the chest, unscrewing your shoulders, while turning the thumbs out away from your body. If you open your hand really big, it’s going to help the process a bit more.

From here you’re going to counterbalance your hands forward, lifting them to hip level. As you do that, pull your hips back two more inches. Hold this position for one big breath, elevating the torso as you breathe in.

Your weight is driven through your heels, your chest is high, and your lower back should feel fatigued. From this position, nothing else changes, except the arms. Lift them straight up, increasing tension at the base of the spine.

Make sure that you are avoiding hyperextension in this position. Hyperextension happens when you lift your chest back and collapse onto your lower back.

Keep lifting up, away from your hips. Constantly reaching your hands away from your hips as far as you can.

Hold this for 10 to 15 seconds in a very strong isometric pose. Then, press your weight into your heels, bring your arms down and stand up.

Wide Leg Founder