Find all your health & fitness information right here. Your thoughts on flexing the lumbar with load via an exercise like this? The one thing that caught my attention most was these are really hip ext exercises and the low back should remain neutral. Instructions. Do not use your shoulders during this exercise. #3 Balanced Muscle Building When lifting, athletes think about exercising their back; they tend to always concentrate on the traps, lats, and other muscles of the mid-upper back. Bean Bags. I am fine. i am all natural btw. Over time you will be able to demonstrate excellent form but it takes consistency! This makes Nordic curls a perfect choice when combined with reverse hyperextensions and leg curls. 7. 4. I have been performing reverse hypers for four years and am one of the individuals who feel that its benefited my back health tremendously. reverse preacher curl alternative. Notify me of followup comments via e-mail. http://ditillo2.blogspot.com/2014/06/spinal-erector-training-bill-mason-1972.html, i weigh 65 kg. 4. Im doing most of those, just not often enough. They basically cover the entire top half of the glute-ham raise. Weighted Situps. Some dont. Then,. This is an oft ignored aspect of programming. Deadlifts and squats are much more effective due to a more pronounced eccentric component, more total-body muscle activity, and increased testosterone-release When I program straight leg sit ups, I try to cue hip flexion and T-spine flexion. We foam roll individual muscles. More on that later. I hope that Ive done a good job of trying to persuade strength coaches to being open-minded about back extensions and reverse hypers. Taking a study waaay too literally and not contemplating the practical application and repercussions. Another thing you cant see from the outside. At any rate, I have no problem with folks who decide to abandon more traditional ab exercises like crunches, sit ups, leg raises, and side bends, and instead concentrate on performing solely stability exercises like planks, side planks, Pallof presses, ab wheel rollouts, bodysaws, chops, lifts, and suitcase carries. Respond to what you can? In addition, we'll show you how to complete the weighted hyperextension (and reverse hypers) with hyperextension benches, regular benches, the floor, the stability ball, and how to do them using bands and suspension trainers. In mathematics we call this the transitive property of equality. Post: Alternative to revers Hypers? Anyone with any weightroom experience knows that deadlifts involve much higher incidents of acute injuries. Do you think that you have already answered my question in your article? The fixed bend till it breaks amount is probably true, but the range is hugely different per individual, as McGill states. If you dont know why someone is prescribing an exercise, ask why and try to understand his rationale and results, 2. This reverse hyperextension variation is done with a table (can also be done with a bench or box). [youtube=http://www.youtube.com/watch?v=L_bMeu-ciT0&hl=en_US&fs=1&rel=0&border=1]. Reverse hypers are therapeutic for the low back. Hed have been carried off the premises in a stretcher. But include at least one quad-dominant movement that moves the hips through a full ROM. But Ive found that most folks can do them pain-free and most folks feel that these exercises help strengthen their entire posterior chain to eliminate back pain. He was a big fan of rounded back good mornings, and wanted to have his athletes work up to 8-10 reps with about 50% of the weight they were squatting. These help you to build the strength you need for a Glute Ham Raise without the ridiculous barrier to entry! I have been looking into back extensions to help sure up my erector strength and also to help my posture as I do a lot of hunching over a computer. Reactions: sargent, InkedElkSlayer and mtwarden. I figured Id throw in one more comment with regard to those saying the deadlift has more of an eccentric component. Thanks topowerful PR campaigns the deadlift appears as something otherworldly when in reality its just an exercise. If we just stop and actually talk about what is moving, or what muscle we are trying to use to perform any given exercise, I believe many of our misunderstandings would right themselves. In sport-specific training the isolation of joint actions is not worthwhile In the beginning, I was convinced that hyperextensions should be performed without extra weight. He gave up squatting, he told me, when he entered chiropractor school and found that his squatting was giving him spinal arthritis in his twenties. One without the others doesnt adequately do the job. Like were all so stupid that we cant tell the difference. There arent too many rules in strength training that are set in stone. I will use the above exercises for folks with a flatter back posture. 2) The way Smitty described in his video In other words, if you strengthen the hip extension pattern and the posterior chain in general, youll get stronger at squatting and deadlifting and more powerful in running and jumping. Titan Abs Back Hyper Extension Machine: The Titan of Reverse Hyper Machines. Work on hip mobility and hip flexibility in all directions, as well as ankle and t-spine mobility When she's not writing, she can be found in the gym, playing tennis, or exploring the great outdoors. Id like for you to be the judge. If you are looking for advice, look no further than one of our forums with specialization in Weight Loss, Training, and Body Building. 6. No motion (exercise) is bad if you can control it. You motivated me to stop what I was doing and foam roll right then and there. Matt Great comment and great perspective! 10 Back Extension Alternatives and Variations 1. Weighted or Compression Vest. Since I didnt want to overwork my lower back and stay in the dungeon for too long, I was often doing just one work set. Should those with minor APT abstain from this? Most folks dont give the eccentric phase of a dl any thought. Since these lifts can hone in on muscular weak links and improve strength in the integrated, coordinated total-body lifts like squats and deadlifts, they lead to improved integration and coordination in a round-about manner. 1. 2) Pick a deadlift or good morning pattern to let people think Ill admit that I constitute one of the rookie coaches, but I do have a lot of perspective spending most of my life as an untrained weakling who hurt myself repeatedly squatting/cleaning/deadlifting 225 lbs. Haha! All these muscles stabilize the trunk. Keep drinking the Kool-aid. This means that we may be wrong about squats and deadlifts causing upper-body growth due to increased testosterone release. #3 Alternative Weighted Hyperextensions. The list will help you perform exercises that are similar to reverse hyperextension at home.. Second, how do they make you feel? Many strength coaches these days are anti-back extensions and reverse hypers. I am a strength and conditioning specialist in the Milwaukee area and I completely agree with you on the use of reverse hypers and back extensions. Reverse Hypers. You can do this with a push-off or with a resistance band, for example. That was a much, much longer post than I originally intended. It has everything to do with faulty movement. When we omit certain movements, we raise the risk of allowing our athletes to get weak in a particular movement pattern. 3) Pick one or two posterior chain movements The first is the hip hinge, and the second is the hip thrust. Maybe the increased upper body growth from squats and deadlifts is simply due to the development of a strong set of erectors which allows for more weight to be lifted during upper body exercises like bent over rows, t-bar rows, bent over rear delt raises, and barbell curls. 7. But, maybe I did not understand anything you wrote! What I would like to talk to him about is how much strong muscles can buttress against shear and compressive loading (many powerlifters deadlift with slight rounding in their low backs but never get injured due to strong contraction of the rectus abdominis and the entire inner and outer core units), as well as how much ability the intervertebral discs have to regenerate themselves and actually strengthen their tissue a la Davis law due to loading adaptations. In other words, you can feel confident that their backs arent going to round forward or hyperextend very easily, their glutes are strong and can turn on when needed, their hamstrings are loose enough to allow for a healthy range of forward bending motion, and their hip flexors are loose enough to allow for full hip extension. Great stuff as usual..but sit-ups? You be the judge; does it look like my low back is going into unsafe levels of flexion or hyperextension? In fact, the process of holding onto the handles and adding a lot of weight to the pendulum makes the reverse hyper an excellent total body exercise. Note:Dont expect hyperextensions to build your deadlift on their own. You gain T-spine mobility by doing T-spine mobility drills and by focusing on keeping the chest up while you squat. how to upgrade globalprotect client; russian population in philadelphia; breakaway chords with capo; susan clarke obituary; train from boston to charleston, sc Can they be very beneficial? 7. Hip thrusts and glute-hams target some of the same muscles. by vassar college acceptance rate 2026 great expressions dental centers new brunswick. The key is getting there in the first place then never losing it. However, I take his research with a grain of salt. Its in the name: glute-ham raises train the glutes and hamstrings. Its always kind of funny to me that youre cautioning me about chiropractors knowledge of biomechanics, because my chiropractor runs a business on the side running classes for athletic trainers his favorite topic to rant about while grastoning or ARTing me is the apparently endemic lack of knowledge of biomechanics among athletic trainers. sea water reverse osmosis reverse preacher curl alternative. Workin' killer for us, especially when stressing the eccentric part of the . Seems like lower back shouldnt be touched. 3. Anything that strengthens the posterior chain might lead to less low back pain and injury. You said it yourself, its a hip extension. This indicates that his research requires more explanation. 3) Most folks can hit the posterior chain twice per week but the movements need to be varied. hangout emoji copy and paste. Hinge and/or thrust: learning to use your hips, 10 Best Adjustable Kettlebells With Buyers Guide, 8 Best Vertical Pulling Exercises To Build Back Lats, 10 Best Adjustable Kettlebells with Buyers Guide, 22 Great Pallof Press Alternatives (No Machines Needed). I really need to quit being lazy and really delve into the spinal research to cement my opinion. All boxers, wresters, and bodybuilders would have herniated discs as well. So they will not lead to anterior pelvic tilt. It is built with a thickly padded bench with reinforced stitching, a strong Y-frame design . Ive seen excellent results from this, but do you think that a more free style, and emphasizing the swing a bit more/turning it into more of an SSC-focused movement versus a starting strength/dead sto one is more specific to sprinting and athletics in general? Its also worth mentioning that I met this chiropractor in the gym, and his leg workouts consisted entirely of leg pressing (dude could press well over a grand for reps), leg curls, and SLDLs. [youtube=http://www.youtube.com/watch?v=uzWOECAhsAM&hl=en_US&fs=1&rel=0&border=1]. Second, you cant lift a lot of weight. oxford reading tree: level 8 book list; decode the message worksheet pdf; Ive read his books and his journal articles and am very impressed by his intelligence. Dont go into ranges of motion that cause your form to break down. You can add as much weight as you want, over time, which makes the RDL appropriate whatever your strength level right now. Reverse hypers may, but I still wouldnt worry about that too much. (Topic#16066) br d Total Posts: 253: Nowadays bent-leg hip dominant movements like hip thrusts and single leg hip thrusts are becoming ever-more popular (and Im not just biased because Im the inventor). Exercise Tips. Get setup like you would for a conventional deadlift. Would I be best to just train my erector isometrically for endurance anyways, since the goal during a squat is to maintain erect? Do you want to take the risk, just because there are people with stronger discs out here? Hug Sleep for the Best Trip Ever. I believe that Shirley Sahrmann has addressed the right-way to do a sl sit up. You dont always need both in one. Your email address will not be published. Again, great post!!! As of now, I am following the foam rolling / warm-up protocol in Eric Cresseys Starting Strength program. And I actually believe that the comment about folks who do sit ups (and back extensions incorrectly) does strengthen my argument because there are so many of them who never have back problems, perhaps on one hand they are hurting their discs by all the flexion and extension but on the other hand they are strengthening the glutes, erectors, abs, obliques, etc. Personally Im skeptical of anyone who performs a leg workout consisting of solely leg presses, leg curls, and SLDLs. Now, I squat/DL anyway, but as a lifting enthusiast with a liberal arts degree, its hard to tell a sports rehab specialist/bodybuilder leg pressing more than I ever expect to be able to that hes wrong. 4. I have seen nothing in your excellent videos in this post that is conflicting with the advice of McGill. If I prescribe chops, lifts, landmines, and Stability ball Russian twists, have them rotate in t-spine not low back (must be advanced to do this too) Because of some articles I read on the Internet. Louie Simmons recommends weighted hypers all the time due to he broke he back a few times and it really helped him recover from them. If I look at your list of things you do, you must be successful in prevention and I think it agrees with current research and clinical wisdom from Janda, Sahmann and the likes. The failure to show correlation does not mean that there is none, it means that imaging techniques werent up to the task yet. Heres another way to think about it: Stronger deadlifts equal faster sprints. 5. Anyway, Ive been looking for a term for art/science and you nailed it! Try them out, see how they feel, and then decide whether to stick with them or toss them aside. With people who have APT, I really want to strengthen their glutes so I dont shy away from these movements. They require adequate levels of hamstring flexibility, anti-flexion core stability, hip flexor flexibility, and glute activation 3. Lean: Which Physique Is Better? I know this because Im one of the only trainers/strength coaches to actually utilize EMG experimentation. You can combine a glute-specific and hamstring-specific exercise at different times. No, the way you do them is certainly fine. Brett, this post couldnt have come at a better time. I have to respectfully disagree that the examples of people that do sit-ups proofs anything, because most important component in the quality of the disc is genetic (Batti MC 2009). I will definitely keep hammering thoracic mobility and ankle mobility, Cressey definitely hits on these a bunch. Heres my take on different movements: 1) I believe that all folks can squat twice per week. If an exercise is called a Back Extension then it must mean you use your lower back to move your upper body. As for your points of interest. If your back is fatigued from your heavy lifting, you might prefer to hang from a chin-up bar instead. She is on a mission to help people live a fulfilling, impactful life through fitness and lifestyle. One more question, in light of the last comment. As far as programming is concerned, I prefer to do this movement only once a week so that the lower back can recover. Its the total sum of the research that led him to this approach, that I know you endorse and appreciate. Using a band, for progressive resistance, wrap band around ankles and with other end placed under a heavy dumbell. Great read man. One of these days Im going to call Stuart and have a discussion with him as I hear he is the ultimate gentleman and is not a close-minded person. In sport-specific training we get individual parts strong so we can assemble them together on the field, court, or ring with the right timing patterns to create powerful movement. I believe we all know that it may not be an optimal movementas it could potentially cause impingement. Great article bret! As per my issue of rounding over in the whole while squatting, do you think back extensions are a good solution for this? It's [] The barbell good morning is perfect for long-term progression, but you can also use a sandbag or any other heavy object. Yes. Strengthening the posterior chain in general may increase squat and deadlift strength in addition to staving off low back pain and injury. . And your reverse hyper video demonstrates just how much eccentric stress can be had when you actively stop the weight from pulling you under. (not that I couldnt find alternatives that keep the low back in neutral but my point is that Im not completely anti-flexion at the present time). Further you state that most peoples back problems. I really took a lot from your rant on theory and the current industry. http://www.youtube.com/watch?v=nBeUGqeYsQg. If theres any back pain in these movements, then of course we will not do them at all. But I will never bash another coach so long as he has sound reasoning for why he keeps it in. We have a large selection of exercises, fitness articles , and healthy recipes to choose from. Im not trying to be rude, just speaking my mind. It really comes down to the persons needs not the exercises. Glad I can still be of benefit to folks who are at your level! 4) Pick one or two abdominal/core movements. Or give front squats a try. One of them would be weighted back hyperextensions. Perhaps the benefits outweigh the drawbacks in this regard. The way I did them in the vid may be better for elastic, SSC. I can see how sitting would shorten the hip flexors but not the erector spinae. A low-maintenance "quilt": Baloo Weighted Blanket. Theyre a hip hinge movement and you should worry about moving well before adding more weight or power. 4. Get their glutes very strong Simply insert the bean bags into your comforter and use them this way. Im certain that strong muscles can buttress the shear, but it comes with a price and that is compression. Its a great hinging movement that builds core strength and power/control. Reverse hypers equal stronger deadlifts. Thanks for the comment. Weighted hangs. The fact is that the general public has fitness goals that can be achieved a 1001 ways if they put in the effort. Aside from the demonstrations of you and smitty, if you take a look at louie or chuck vogelpohl doing them in chucks xxx video or any of the westside videos, they keep the movement pretty controlled as well. Both exercises are great for keeping the back healthy and the rest of the posterior chain strong. People will only hear what they want to hear. Benefits. Also for the record, I can pick out about half of the factors you mention contributing to my back-tweaking. Why? Donkey kicks are amazing for targeting the upper portion of the glute medius, which will help give you that coveted butt lift. The 45-degree Back Extension (also known as the 'Hyper Extension'), is an excellent exercise for strengthening the muscles of the lower back. It's one of the best weight training options to replace the glute-ham raise and can be practiced with an empty bar. http://ditillo2.blogspot.com/2014/06/spinal-erector-training-bill-mason-1972.html. Thank you very much Chi! And while I cant say that I dont often wonder about that fixed flexion and extension cycles bit from Dr. McGill, those playing devils advocate may argue that exceptions dont disprove the rule (although int his case theres still debate over whether there is a true rule or not. Your question, Do you want to take the risk? is a great one and heres my answer: This is what I currently do to help prevent back pain with my clients: 1. Its one of the best weight training options to replace the glute-ham raise and can be practiced with an empty bar. (obviously not all in the same day) If anyone is wondering i'm going to start this workout plan. Repetitive flexion-extension wreaks havoc on the spine. Required fields are marked *. While customizing the training effect is possible with subtle tweaks, I look at conventional and sumo deadlifts as primarily starting strength, RFD, and glute emphasis at lockout (even though I recognize that your EMG tests showed this isnt as much as most of us think). On a proper 45 degree back extension, I give the cue to imagine my client is thrusting their hips into the bench. I dont remember. Some of us, still need to get some works done . They just drop it under control. I know of some Oly lifters who say, We dont lower weights, we lift weights.. 3) The glutes fire very hard in both back extensions and reverse hypers. I believe you could leave McGill out it and still send your strong message across. Research examples- Howard it seems that you and I often feed off of each others ideas. I love Rooney and Tumminello so its great to be associated with them. Also, you will notice that the exercise works not only the lower back but also the upper back as well. I love the reverse Hyper but kinda on a budget any one have a good idea on were to buy one?? I teach them to contract their core to prevent their lumbar regions from moving so the only movement they see on these movements is through the hips. For instance, when I listen to some of them speak boldly about exercises or concepts in which they have limited or no experience, I realize that theyve been brainwashed. For example, I know of a handful of top sprint coaches who list the reverse hyper as one of their top five exercises for speed development. So theyre all worth doing! If someone like me can do them correctly, then I surely expect them to do them correctly and will keep working with them until they get it right. This is why Ill always compromise a little on the clients behalf. I believe your post simply proofs youre ready to challenge claims of others and your response proofs that it holds true for your own claims as well. Chi who in the hell are you? Pull the weight to the top, and then descend normally until the bar is just below the knees; when you reach this point, quickly reverse the weight. There may bebut its far more than his research suggests for many individuals. Personally, I dropped the orthodoxy on the spine about a year ago and have been doing a lot of gymnastics oriented strength and conditioning. 7. . What about for guys like myself who hit the gym hard four days a week or so, but otherwise have desk jobs? Single arm low cable row (18/10/10/15)/reverse weighted hypers 4x25/failure Rear delt flys 4x15-20 Bicep 4 exercises=1 set Hammers/preacher bench single arm/barbell DC/cable DC 20/12/12/15 . It makes sense from a marketing standpoint to never let people think that they have to learn some secret formula. Are One Arm Chin-Ups/Pull-Ups The Key To Massive Biceps? However, Ill take you up on your offer and prove him wrong. Ive kept them out for the last year or so; I also tweaked my back sumo deadlifting a few months ago, and I cant help but wonder what role a weak lower back might have played in that. I would say that to his face and to anyone who uses his research as evidence that there is a limited number of flexion-extension cycles.

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