In one of my last posts, I talked about swapping Barbell Squats for Goblet Squats. But I didn’t fully explain the physics of why that change worked. It comes down to two words: Anterior Loading.
If you’re training for longevity and “Dad Strength” rather than powerlifting PRs, understanding this concept matters more than how much weight you can lift.
Important
Disclaimer: I’m not a doctor or physical therapist. This is my personal experience and understanding of biomechanics. Always consult healthcare professionals about back injuries.
The Engineering of a “Bad Back”
When I had my herniated disc, I quickly stumbled upon the topic of shear force. Here’s the simplified version: when you load a barbell on your back, your torso acts like a lever. If you lean forward (even slightly), the weight tries to slide your vertebrae past each other. That’s shear.
For a healthy 20-year-old athlete, shear might be manageable. For a 40-year-old desk worker with a history of back issues, shear is “expensive”.
Anterior Loading (holding the weight in front, like in a Goblet Squat or Double Clean) flips the physics script. To hold a kettlebell in front of you, you must sit back and stay upright. The weight actually helps you maintain good posture. It’s self-correcting.
As Dr. Stuart McGill notes in his research, holding a load anteriorly forces your abdominals to fire reflexively. You don’t have to consciously “think” about bracing. The weight forces you to brace just to stay standing. He calls this the “Muscular Corset” effect.
By staying upright, the load compresses the spine, which it’s designed to handle, rather than shearing it, which it’s not. Same weight, completely different leverage.
The “Freestyle” Problem
Once I understood this, I knew I needed to prioritize anterior loading in my training. But knowing what to do is different from actually doing it when you’re tired.
When I tried to “freestyle” my workouts, I’d get sloppy. I’d throw in random movements that compromised that upright posture. I’d mix high-fatigue cardio with heavy loading at the wrong times. By the end of a session, my form would drift, and I’d be right back to the movement patterns that hurt me in the first place.
I realized something: Willpower creates Fatigue, but Structure creates Resilience.
That’s when I started using EMOM (Every Minute On the Minute) training. The format forces you to work in short bursts with built-in rest. You can’t let fatigue accumulate to the point where your form breaks down, because the clock resets every 60 seconds.
What Anterior Loading Actually Looks Like
The principle is simple. Instead of thinking “what exercises can I do,” you start with “what loading patterns protect my spine” and build from there.
Anterior loading movements include Goblet Squats, Front Rack positions, Double Cleans, and Double Front Squats. Anything where the weight is in front of your body, forcing you to stay upright.
You pair these with anti-rotation core work like Plank Drags, Carries, and Dead Bugs. These build the stability that protects your lower back when you’re under load.
And you’re cautious with overhead movements that require mobility you might not have. You filter out exercises that generate high shear forces when you’re fatigued.
This isn’t “Rehab.” For me, this is “Back-First Programming”: building serious strength while respecting your biomechanics. And their limitations.
Who This Approach Works For
This approach works well for anyone with a history of back issues who wants to train smart. It’s perfect for desk workers who spend 8 hours in flexion and need extension bias. It helps athletes returning to training after time off. And if you’re over 35 and want to train for the next 35 years, this is the biomechanical edge you’re looking for.
A Sample Anterior Loading Session
Here’s what a session might look like in a 10 min EMOM structure:
Starting out with Thrusters or Goblet Squats, moving to Cleans, and finishing with a Plank or Farmer Walks. You can mix and match based on your goals and equipment. Here is the full, free workout plan for you to enjoy: 10min Upper Body, Lower Body, Core, Posterior Chain Workout.
When training, notice how your torso stays upright compared to a typical barbell session. That’s anterior loading at work.
The beauty of the EMOM format is the timing. You do heavy compound lifts first, when your core is fresh. The Core work in the last position gives you time to regain strength for the next round. The structure prevents the form breakdown that happens when you freestyle.
The Bigger Picture
If you have a history of back issues, if you work a desk job, if you’re training for longevity rather than competition, anterior loading gives you a massive biomechanical advantage. And the EMOM format gives you the structure to actually stick to it.
I built the Kettlebell EMOM Builder because I needed a timer that would keep me honest. It handles the clock and the sequence, so I can focus on the work. But the real insight is understanding which movements to choose in the first place.
That’s what anterior loading taught me.