>fixes you

>fixes you

  1. 4 weeks ago
    Anonymous

    >fixes you

    • 4 weeks ago
      Anonymous

      Really feeling this in my glutes from yesterday. Still be feeling it tomorrow.

      >that beak

    • 4 weeks ago
      Anonymous

      >you just know

    • 4 weeks ago
      Anonymous

      >Dr. Shekelstein

      No thanks

    • 4 weeks ago
      Anonymous

      She-ogre

    • 4 weeks ago
      Anonymous

      Thank you based exercise.

      One is simply aware.

      Fixes lower back pain? Been feeling like a grandma for a while now with this pain

      Also posterior pelvic tilt. The ultimate de-nerdification exercise for all you sexless geeks.

    • 4 weeks ago
      Anonymous

      > Adrienne Tosto
      Learn to change filenames moron

      • 4 weeks ago
        Anonymous

        >he downloads pictures he posts on IST
        >he doesn't know how to post images directly from it's URL
        holy fuck, lurk more

    • 4 weeks ago
      Anonymous

      How hard is it to get a doctoress gf like this?

      • 4 weeks ago
        Anonymous

        Not that hard, she's old and ugly. But you'll have to deal with getting cucked by her dog.

    • 4 weeks ago
      Anonymous

      I don’t need a vet gay im not a dog get me a doctor

  2. 4 weeks ago
    Anonymous

    I can fix you

    • 4 weeks ago
      Anonymous

      >Thought every woman I've ever dated.

  3. 4 weeks ago
    Anonymous

    >actually does
    the fuck???
    now how do I fix my fucked up shoulder that's always clicking?

    • 4 weeks ago
      Anonymous

      Dead hangs

    • 4 weeks ago
      Anonymous

      >dead hangs
      >db external rotations (or any other rotator cuff exercise)
      >powell raises (or any other rear delt exercise)

      Fixes lower back pain? Been feeling like a grandma for a while now with this pain

      Yes

      Just do RDLs.

      RDLs (esp deficit and/or wide grip) are better for an insane hamstring stretch, back extensions are better for bulletproofing your back and training your glutes/hamstrings in a short-range position. Do both.

      • 4 weeks ago
        Anonymous

        >>db external rotations
        >what is gravity
        use a cable

        • 4 weeks ago
          Anonymous

          I didn't say to do them the way retards do them, put your elbow on your knee and do them that way. Cable isn't necessarily bad either, but it tends to be harder in the shortened position while db tends to be more mid/long range.

          ?t=323

    • 4 weeks ago
      Anonymous

      this but for elbows. doesnt hurt but it gets annoying

      • 4 weeks ago
        Anonymous

        try light tricep pulldowns with a band before you do arms, particularly before bench, get full extension of the elbow

    • 4 weeks ago
      Anonymous

      Depends on the problem. For most people, I'd say their Serratus Anterior is too weak and their shoulders round out because of it. Try doing a bench press without bending your arms, just moving your shoulders back to front. You don't even have to do real sets for it, just at the end of your press just push that extra bit further. Or you know just punch the heavy bag for a while.

    • 4 weeks ago
      Anonymous

      seriously this? I stopped lifting heavy for chest and shoulders due to this issue

    • 4 weeks ago
      Anonymous

      >now how do I fix my fucked up shoulder that's always clicking?
      You listen to good ol' Uncle Jeff: https://youtu.be/zsmeXwHu6W0?t=160
      Alternatively, you can put a firm pillow/foam roller on the floor, lie on top of it, and do the same motions there.

  4. 4 weeks ago
    Anonymous

    Fixes lower back pain? Been feeling like a grandma for a while now with this pain

    • 4 weeks ago
      Anonymous

      It might not "fix" it, but of course stronger spinal erectors will better support our constantly degenerating spines better than weaker ones.
      The good thing about back extensions is that you can work out the muscles supporting the spine without putting much compressive or shear force on them, so doing them means you can strengthen all those muscles and keep the spine safe as you progress in your deadlifts and squats.

  5. 4 weeks ago
    Anonymous

    >too weak and scared to deadlift

    • 4 weeks ago
      Anonymous

      I busted my back deadlifting. Don't fall for the DL meme.

      • 4 weeks ago
        Anonymous

        Yeah u busted ur back cuz ur a fucking retard

    • 4 weeks ago
      Anonymous

      >deadlifts to fix lower back pa-ACK

      • 4 weeks ago
        Anonymous

        >deadlifts fix lower b-ACK

    • 4 weeks ago
      Anonymous

      >implying strengthening your lower back doesn’t help your deadlift

      • 4 weeks ago
        Anonymous

        Always either or with these dichotomy fags

    • 4 weeks ago
      Anonymous

      ok dr Goldstein

  6. 4 weeks ago
    Anonymous

    how do I do this at home?

    • 4 weeks ago
      Anonymous

      Nail trousers to a table. Wriggle into them. Works for me. They need to be made from strong materials not some shitty polyester.

      • 4 weeks ago
        Anonymous

        i need pictures of this anon

      • 4 weeks ago
        Anonymous

        i need pictures of this anon

        I also demand pics

      • 4 weeks ago
        Anonymous

        Callisthenics tards anybody

    • 4 weeks ago
      Anonymous

      Nail trousers to a table. Wriggle into them. Works for me. They need to be made from strong materials not some shitty polyester.

      cant you just do them on the floor and lift your upper body off the ground?

    • 4 weeks ago
      Anonymous

      Fashion and screw two heel braces into a wall and drape self over the arm of a big soft chair.

  7. 4 weeks ago
    Anonymous

    Just do RDLs.

  8. 4 weeks ago
    Anonymous

    Shut up Coldplay haha
    (There is a song called "fix you" by the band "Coldplay" haha)

  9. 4 weeks ago
    Anonymous

    Never thought of this as a glute/hammstring exercise. The more you know.

    • 4 weeks ago
      Anonymous

      It's a very pure type of hip hinge actually,

      Imagine if his arms were holding onto a bar and you basically have a stiff-legged deadlift or a good morning.

  10. 4 weeks ago
    Anonymous

    how many reps / weight is a good start ?

  11. 4 weeks ago
    Anonymous

    How to fix armpit pain coming from shoulder injury? Shit is so bad bros and I'm becoming a skelly now

    • 4 weeks ago
      Anonymous

      Assisted deadlifts

  12. 4 weeks ago
    Anonymous

    How do you progress on these? Holding plates?

    • 4 weeks ago
      Anonymous

      You can hold dumbbells or a barbell but IMO the best way is bar on back bc of the longer lever arm

    • 4 weeks ago
      Anonymous

      You can hold dumbbells or a barbell but IMO the best way is bar on back bc of the longer lever arm

      Also forgot to mention that you get full ROM with bar on back vs holding a bar because the plates don't touch the ground

      • 4 weeks ago
        Anonymous

        How would you go about putting the bar on your back? I guess using a weight you could OHP while you're already on the table. My gym has kettlebells I might just hold those.

        • 4 weeks ago
          Anonymous

          If you're lucky you can have the back extension in the rack and just unrack the bar like you would on a squat, but if you can't do that I've seen people pulling the bar onto their back from the bottom position and then doing reps from there.

    • 4 weeks ago
      Anonymous

      I do it holding plates, yeah.
      Idk how safe holding a bar would be, would probably need someone to help you with it?

    • 4 weeks ago
      Anonymous

      How would you go about putting the bar on your back? I guess using a weight you could OHP while you're already on the table. My gym has kettlebells I might just hold those.

      medicine ball

  13. 4 weeks ago
    Anonymous

    >fix you

  14. 4 weeks ago
    Anonymous

    >unweighted

  15. 4 weeks ago
    Anonymous

    How do I do these if I'm overweight? Lessen the range of motion? I feel like when I do them I start cheating because I weight too much so I don't feel it much in my glutes just the hamstrings.

  16. 4 weeks ago
    Anonymous

    It genuinely did, also an amazing deadlift accessory

  17. 4 weeks ago
    Anonymous

    will this fix or help lateral pelvic tilt? (not posterior tilt)

    the lateral pelvic tilt is basically like when one side of your hip is higher than the other and makes your whole body and face look uneven and fucks you up and makes you suicidal

    • 4 weeks ago
      Anonymous

      I have no experience with this personally as I don't have this but I just searched up exercises that people use to try to fix lateral pelvic tilt and most of them seem to be glute exercises, so these might help a bit as back extensions involve the glutes more than most other pure hinges (rdls/good mornings) because there's still tension in the short range position which tends to involve the glutes more than the hamstrings.

  18. 4 weeks ago
    Anonymous

    Always felt this exercise too much on the lower back so I stopped doing them to be safe
    Am I just retarded

    • 4 weeks ago
      Anonymous

      You were probably hyperextending your back at the top of the movement, I actually don't feel my back at all when doing this movement but my erectors are still getting bigger and stronger over time so it's obviously working pretty well.

    • 4 weeks ago
      Anonymous

      what he said

      You were probably hyperextending your back at the top of the movement, I actually don't feel my back at all when doing this movement but my erectors are still getting bigger and stronger over time so it's obviously working pretty well.

      >You were probably hyperextending your back at the top of the movement

      • 4 weeks ago
        Anonymous

        You were probably hyperextending your back at the top of the movement, I actually don't feel my back at all when doing this movement but my erectors are still getting bigger and stronger over time so it's obviously working pretty well.

        Thanks anons I’ll try putting it back in the rotation

        • 4 weeks ago
          Anonymous

          The form guide to hit the glutes and hammies more is to round the shoulders forward. This cues you to not overextend at the top.

    • 4 weeks ago
      Anonymous

      Yeah you have to squeeze your glutes at the top of the movement to know when to stop. If you hyperextend your back at the top then you'll feel lower back pain pretty quickly.

  19. 4 weeks ago
    Anonymous

    >be me 2 years ago
    >rookie with a barbell kit at home
    >do like 20-30 reps of squatting with 35 kg
    >fuck up my lower back to the point I cant get up like a normal person or bend over
    >hit a gym and try one of these
    >my shit is fixed in like 2 weeks
    truly the most based functional exercise ever

  20. 4 weeks ago
    Anonymous

    real bros do single leg back extensions

    • 4 weeks ago
      Anonymous

      Good if you want more glutes/hams + fixing imbalances but it works the erectors less I think

  21. 4 weeks ago
    Anonymous

    Made my ass explode. Underrated lift.

  22. 4 weeks ago
    Anonymous

    One of my favorite exercises along with RDLs

    I always feel better after doing them, good taste OP

  23. 4 weeks ago
    Anonymous
  24. 4 weeks ago
    Anonymous

    Why would you ever keep your back straight on these? Just turns them into a retarded version of RDLs.

    You're supposed to round your back and then straighten it to actually work your spinal erectors more than than just isometrically.

    • 4 weeks ago
      Anonymous

      You can do that as a variation, but the point of doing these with a neutral spine is so you can accumulate more volume for your erectors isometrically without any axial loading (in fact your spine gets decompressed at the bottom of the movement like in a dead hang). Also you can do jefferson curls if you want to train your erectors dynamically, and you'll also get a really good hamstring stretch out of it.

      Depends on the problem. For most people, I'd say their Serratus Anterior is too weak and their shoulders round out because of it. Try doing a bench press without bending your arms, just moving your shoulders back to front. You don't even have to do real sets for it, just at the end of your press just push that extra bit further. Or you know just punch the heavy bag for a while.

      I'd also add the lower traps, most people have extremely weak lower traps that can also cause shoulder problems.

      • 4 weeks ago
        Anonymous

        What exercises wod you recommend for lower traps? I'm not a new lifter hand have had mild shoulder impingement in my right for years.
        I've switched to incline dumbell press from bench, do my facepulls, row what I bench, stay externally rotated, pack my shoulders while pressing+flex my lats, deadhang, palms up band pull aparts....

        Please bro. I'll try almost anything. It's not even bad, just always barely there or about to be barely there. Taken a lot of time off and also tried to work around.

        • 4 weeks ago
          Anonymous

          Some people recommend trap-3 raises but I personally don't really like them that much, I do lower trap dips, you essentially just hold the lockout on a dip while letting the scapulae elevate on the negative then depressing them on the positive. Make sure you're not protracting at the top as that will recruit the pec minor, which isn't a bad thing as I think more people should train that muscle too, but it's a different exercise (pec minor dips as opposed to lower trap dips). I like these because they're extremely non-invasive, you can put them almost anywhere in your program in a superset/giantset with few issues. If this doesn't seem to do anything though then give the trap-3 raises a shot as for whatever reason everybody recommends them for lower traps. I'd also recommend some direct external rotator work if you're not doing them already (Facepulls do involve them but I MUCH prefer doing an isolated movement for the infraspinatus/teres minor because facepulls tend to be more rear delt dominant which isn't a bad thing necessarily but you could just do powell raises for that instead). Other than that I can recommend maybe trying some band dislocations and lu raises, but honestly I never did these consistently so I don't think they provide a ton of extra benefit, I'm just throwing out everything I've ever heard relating to shoulder issues. The final thing I can say is that it could just be the way you're doing the lift; I had some mild left shoulder pain from behind the neck press but I fixed it by learning how to force upward rotation of the scapula very early in the lift (just try to do the motion while trying to use your upper traps as much as possible to upwardly rotate and elevate your scapulae, you should feel them a lot even without holding any weight), now I have 0 shoulder discomfort doing BTNP to failure.

        • 4 weeks ago
          Anonymous

          Some people recommend trap-3 raises but I personally don't really like them that much, I do lower trap dips, you essentially just hold the lockout on a dip while letting the scapulae elevate on the negative then depressing them on the positive. Make sure you're not protracting at the top as that will recruit the pec minor, which isn't a bad thing as I think more people should train that muscle too, but it's a different exercise (pec minor dips as opposed to lower trap dips). I like these because they're extremely non-invasive, you can put them almost anywhere in your program in a superset/giantset with few issues. If this doesn't seem to do anything though then give the trap-3 raises a shot as for whatever reason everybody recommends them for lower traps. I'd also recommend some direct external rotator work if you're not doing them already (Facepulls do involve them but I MUCH prefer doing an isolated movement for the infraspinatus/teres minor because facepulls tend to be more rear delt dominant which isn't a bad thing necessarily but you could just do powell raises for that instead). Other than that I can recommend maybe trying some band dislocations and lu raises, but honestly I never did these consistently so I don't think they provide a ton of extra benefit, I'm just throwing out everything I've ever heard relating to shoulder issues. The final thing I can say is that it could just be the way you're doing the lift; I had some mild left shoulder pain from behind the neck press but I fixed it by learning how to force upward rotation of the scapula very early in the lift (just try to do the motion while trying to use your upper traps as much as possible to upwardly rotate and elevate your scapulae, you should feel them a lot even without holding any weight), now I have 0 shoulder discomfort doing BTNP to failure.

          For horizontal presses it could be that you're holding scapula retraction the entire time, from what I've heard the optimal way your scapula should be moving on horizontal presses is retraction on the negative, and protraction into neutral (if bench variation) or full protraction (pushup variation), so maybe you can try that and see if it resolves your shoulder issues. Since you're already doing incline db press this should be fairly easy as it's much easier to do this motion on an incline.

  25. 4 weeks ago
    Anonymous

    So i cant do these at home ? Gym is smelly and has people in it. I have a real bad hip back ass leg pain and i want to.kms for over a year now.

    • 4 weeks ago
      Anonymous

      Probably not, I have seen some ghetto setups but most of them aren't that good, it's way better with the actual equipment.

      • 4 weeks ago
        Anonymous

        Fuck it ill get a gym membership just to do this shit, excercising is what actually fucked me up in the first place. Fuck excercising bruh, shit gave me fucking nerve pain.

        • 4 weeks ago
          Anonymous

          do reverse planches, not the same but you can just do them right now and they will probably help

          try to wriggle a bit back and forward using your toes to pull your knees, then slide back a bit resisting with your toes and keep this up for like a minute, youll feel it all over your calves, hamstrings and lower back

          • 4 weeks ago
            Anonymous

            meant to say reverse bridges*

          • 4 weeks ago
            Anonymous

            Thanks. That do be feeling better, probably a placebo tho. Did you mean the bridge where the back curves up, or back straight?

            • 4 weeks ago
              Anonymous

              this is what I meant

              dunno if you understood what I meant but its definitely not.placebo if you do it right, youll be working and stretching the calves, hamstrings and lower back like I said

    • 4 weeks ago
      Anonymous

      >So i cant do these at home ?
      why not? those machines are like 90 bucks

      • 4 weeks ago
        Anonymous

        how do I know you are american without you telling me the post

        • 4 weeks ago
          Anonymous

          what do you mean? and I'm not american

          • 4 weeks ago
            Anonymous

            unless you have a decent actual big home gym youll never have enough apace in your home to afford having something that big that has such an especific function

            or you are an amerilard with 200 pieces of similar junk tossed around his 30030437363m2 garage

            • 4 weeks ago
              Anonymous

              I'm European. I already have a power rack, flat bench 500lbs of various plates, oly, hex and dumbbell bars, plate tree, etc. and still plenty of space in the room (it's not even that big) and adding a hyperextension bench like that wouldn't make a bit of difference. gym equipment doesn't occupy that much space. most of them are foldable anyway

        • 4 weeks ago
          Anonymous

          unless you have a decent actual big home gym youll never have enough apace in your home to afford having something that big that has such an especific function

          or you are an amerilard with 200 pieces of similar junk tossed around his 30030437363m2 garage

          >Wah, I can't get my life straight and save up for a house!
          Sour fucking grapes

      • 4 weeks ago
        Anonymous

        well the one you posted an image of is literally useless because there's nothing holding your legs in place. I mean unless you're like 8 pounds then yeah maybe this one will work.

        • 4 weeks ago
          Anonymous

          it's for both sit-ups and hyperextensions. you can move the leg pads

          • 4 weeks ago
            Anonymous

            Oh shit i see the holes now. Fuck ima have to snag one of these.

  26. 4 weeks ago
    Anonymous

    If you guys are all meming and this excercise fucks me up even more i truly dont care , it cant get worse.

    • 4 weeks ago
      Anonymous

      Nah these are great, the only way to injure yourself pretty much is hyperextending your lower back at the top repeatedly, so as long as you avoid doing that you'll be good. I'm working with 35kg on my back for 13ish reps atm, no pain anywhere from these, in fact my back tends to feel better after doing these compared to before.

  27. 4 weeks ago
    Anonymous

    I have been going to multiple gyms regularly for over a year and have NEVER seen anyone else use this equipment

  28. 4 weeks ago
    Anonymous

    I'll try it tomorrow, maybe.

    • 4 weeks ago
      Anonymous
  29. 4 weeks ago
    Anonymous

    How do i use this without crushing my balls?

    • 4 weeks ago
      Anonymous

      Gender reassignment surgery

      • 4 weeks ago
        Anonymous

        ...just readjust the pad height

        which way western man

    • 4 weeks ago
      Anonymous

      ...just readjust the pad height

  30. 4 weeks ago
    Anonymous

    For me, its the single leg deadlift

  31. 4 weeks ago
    Anonymous

    So the ROM is supposed to be only this short?

    • 4 weeks ago
      Anonymous

      I just let my self hang to the buttom and take it from there. Just make sure to squeeze your glutes and brace your core before starting the motion.

    • 4 weeks ago
      Anonymous

      nah, you should go as low as possible with your current flexibility. I typically end up being 45 deg-ish below parallel with the ground as opposed to parallel with the ground

  32. 4 weeks ago
    Anonymous

    That and a trap bar was the best fucking purchase I've ever done after I snapped my lower back.

    • 4 weeks ago
      Anonymous

      what bench/attatchment did you get

      • 4 weeks ago
        Anonymous

        Fuck, I meant to mark it. Just got a cheap stand-alone bench.

    • 4 weeks ago
      Anonymous

      have a nice day

      • 4 weeks ago
        Anonymous

        Little sourpuss.

      • 4 weeks ago
        Anonymous

        Cope

  33. 4 weeks ago
    Anonymous

    are you supposed to brace isometrically and move with your hips or actually flex and extend your back

    • 4 weeks ago
      Anonymous

      >Back extentions
      >"or actually flex and extend your back"
      Gee, I don't know.
      Jokes aside: Squeeze your glutes, brace your core, start the motion in your back, and go just a bit further than shown in the pic. You'll feel a nice stretch in your lower back.

    • 4 weeks ago
      Anonymous

      You can do either depending on what your goals are.

  34. 4 weeks ago
    Anonymous

    I never see anyone doing this weighted. I do 3 plaet RDLs so this feels like nothing at all when doing BW. I tried holding a 20 kg plate but it felt like nothing too. How much weight do I actually need to use for this to do something?

    • 4 weeks ago
      Anonymous

      Don't do it too heavy. A ten will be fine for like a year of training.

      • 4 weeks ago
        Anonymous

        Did you read my post?

        • 4 weeks ago
          Anonymous

          Yes, use a ten.

          • 4 weeks ago
            Anonymous

            So I can do infinite reps with 20kg and your reply is to use 10 instead?

            • 4 weeks ago
              Anonymous

              Yes

              • 4 weeks ago
                Anonymous

                Alrighty then

  35. 4 weeks ago
    Anonymous

    Not if your Piriformis is injured.
    Pain.

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