Neutral Spine

A neutral spine is the optimal position to handle stress and heavy loads. The vertebrae are aligned to handle forces without placing abnormal stress on the spine AND you are using proper activation of your back and core muscles. You shouldn't add resistance and you should reduce the weight if you can't maintain a neutral spine.

Every exercise becomes a 'core exercise' maintaining this position so that the proper muscles are activated and no compensation occurs.  A good cue for this is to imagine there is a point at your sternum and your pubic bone. If they move apart (extension) or closer (flexion) then you are moving out of alignment.  While there is wiggle room and a window of safety in either direction. Having the ability to know your body position and maintain this alignment should be mastered.