>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.
I didn't say to do them the way morons 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.
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.
>now how do I fix my fricked 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.
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.
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.
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.
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.
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.
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 fricks you up and makes you suicidal
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.
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, 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
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
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.
>be me 2 years ago >rookie with a barbell kit at home >do like 20-30 reps of squatting with 35 kg >frick 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
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.
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.
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.
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.
Frick it ill get a gym membership just to do this shit, excercising is what actually fricked me up in the first place. Frick excercising bruh, shit gave me fricking nerve pain.
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
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
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
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
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 fricking grapes
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.
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.
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
>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.
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?
>fixes you
Really feeling this in my glutes from yesterday. Still be feeling it tomorrow.
>that beak
>you just know
>Dr. Shekelstein
No thanks
She-ogre
Thank you based exercise.
One is simply aware.
Also posterior pelvic tilt. The ultimate de-nerdification exercise for all you sexless geeks.
> Adrienne Tosto
Learn to change filenames Black person
>he downloads pictures he posts on IST
>he doesn't know how to post images directly from it's URL
holy frick, lurk more
How hard is it to get a doctoress gf like this?
Not that hard, she's old and ugly. But you'll have to deal with getting cucked by her dog.
I don’t need a vet homosexual im not a dog get me a doctor
I can fix you
>Thought every woman I've ever dated.
>actually does
the frick???
now how do I fix my fricked up shoulder that's always clicking?
Dead hangs
>dead hangs
>db external rotations (or any other rotator cuff exercise)
>powell raises (or any other rear delt exercise)
Yes
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.
>>db external rotations
>what is gravity
use a cable
I didn't say to do them the way morons 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
this but for elbows. doesnt hurt but it gets annoying
try light tricep pulldowns with a band before you do arms, particularly before bench, get full extension of the elbow
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.
seriously this? I stopped lifting heavy for chest and shoulders due to this issue
>now how do I fix my fricked 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.
Fixes lower back pain? Been feeling like a grandma for a while now with this pain
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.
>too weak and scared to deadlift
I busted my back deadlifting. Don't fall for the DL meme.
Yeah u busted ur back cuz ur a fricking moron
>deadlifts to fix lower back pa-ACK
>deadlifts fix lower b-ACK
>implying strengthening your lower back doesn’t help your deadlift
Always either or with these dichotomy gays
ok dr Goldstein
how do I do this at home?
Nail trousers to a table. Wriggle into them. Works for me. They need to be made from strong materials not some shitty polyester.
i need pictures of this anon
I also demand pics
Callisthenics tards anybody
cant you just do them on the floor and lift your upper body off the ground?
Fashion and screw two heel braces into a wall and drape self over the arm of a big soft chair.
Just do RDLs.
Shut up Coldplay haha
(There is a song called "fix you" by the band "Coldplay" haha)
Never thought of this as a glute/hammstring exercise. The more you know.
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.
how many reps / weight is a good start ?
How to fix armpit pain coming from shoulder injury? Shit is so bad bros and I'm becoming a skelly now
Assisted deadlifts
How do you progress on these? Holding plates?
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
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.
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.
I do it holding plates, yeah.
Idk how safe holding a bar would be, would probably need someone to help you with it?
medicine ball
>fix you
>unweighted
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.
It genuinely did, also an amazing deadlift accessory
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 fricks you up and makes you suicidal
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.
Always felt this exercise too much on the lower back so I stopped doing them to be safe
Am I just moronic
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.
what he said
>You were probably hyperextending your back at the top of the movement
Thanks anons I’ll try putting it back in the rotation
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.
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.
>be me 2 years ago
>rookie with a barbell kit at home
>do like 20-30 reps of squatting with 35 kg
>frick 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
real homies do single leg back extensions
Good if you want more glutes/hams + fixing imbalances but it works the erectors less I think
Made my ass explode. Underrated lift.
One of my favorite exercises along with RDLs
I always feel better after doing them, good taste OP
Why would you ever keep your back straight on these? Just turns them into a moronic 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.
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.
I'd also add the lower traps, most people have extremely weak lower traps that can also cause shoulder problems.
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.
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.
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.
Probably not, I have seen some ghetto setups but most of them aren't that good, it's way better with the actual equipment.
Frick it ill get a gym membership just to do this shit, excercising is what actually fricked me up in the first place. Frick excercising bruh, shit gave me fricking nerve pain.
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
meant to say reverse bridges*
Thanks. That do be feeling better, probably a placebo tho. Did you mean the bridge where the back curves up, or back straight?
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
>So i cant do these at home ?
why not? those machines are like 90 bucks
how do I know you are american without you telling me the post
what do you mean? and I'm not american
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
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
>Wah, I can't get my life straight and save up for a house!
Sour fricking grapes
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.
it's for both sit-ups and hyperextensions. you can move the leg pads
Oh shit i see the holes now. Frick ima have to snag one of these.
If you guys are all meming and this excercise fricks me up even more i truly dont care , it cant get worse.
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.
I have been going to multiple gyms regularly for over a year and have NEVER seen anyone else use this equipment
I'll try it tomorrow, maybe.
How do i use this without crushing my balls?
Gender reassignment surgery
which way western man
...just readjust the pad height
For me, its the single leg deadlift
So the ROM is supposed to be only this short?
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.
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
That and a trap bar was the best fricking purchase I've ever done after I snapped my lower back.
what bench/attatchment did you get
Frick, I meant to mark it. Just got a cheap stand-alone bench.
have a nice day
Little sourpuss.
Cope
are you supposed to brace isometrically and move with your hips or actually flex and extend your back
>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.
You can do either depending on what your goals are.
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?
Don't do it too heavy. A ten will be fine for like a year of training.
Did you read my post?
Yes, use a ten.
So I can do infinite reps with 20kg and your reply is to use 10 instead?
Yes
Alrighty then
Not if your Piriformis is injured.
Pain.