We see it all the time —someone sets up for a squat or overhead press and suddenly… their rib cage pops open. While it might not seem like a big deal, rib flaring is a major movement compensation that can compromise your form, limit your strength, and increase your risk of back pain.
In this week’s video, Coach Corey explains what rib flaring is, why it happens, and what to do to fix it.
🔍 What is Rib Flaring?
Rib flaring occurs when your lower ribs lift up and out during a lift—usually in an effort to create a false sense of “extension” or range of motion. This most commonly shows up:
- During overhead pressing (the ribs shoot up to help get the arms overhead)
- At the bottom of a squat (the ribs pop up as the hips drop down)
The issue? When your ribs flare, your core disengages, your spine overextends, and your shoulders or hips take on the load in a compromised position. Over time, this can lead to:
✅ Lower back discomfort
✅ Shoulder instability
✅ Loss of core control
✅ Reduced power output
✅ Coach Corey’s Fix-It Plan:
Here are three simple actions to take before and during your lifts:
- Brace Before You Move
- Inhale through the nose, fill the belly—not the chest.
- Lock down the ribs before starting the lift.
- Think “Ribs Down, Reach Up” in Overhead Presses
- Keep the ribs stacked over the pelvis as you press.
- Avoid arching the low back to get the weight overhead.
- Tuck Slightly at the Bottom of the Squat
- Focus on staying tall and braced—don’t let the ribs lift and spine extend at depth.
- Use pause squats and tempo squats to reinforce control.
Rib flaring is common, but fixable. With the right cues and consistent focus, you can train your body to stay stacked and strong—building better movement patterns that last.
Need help dialing in your form or learning how to lift with confidence?
👉 Click here to meet with the team at Xtra Mile Fitness or reach out to Dr. Nathan at Spinal Care of St. Louis for personalized movement assessments and support.
