Learn to weld and steal scrap metal or find a fence with bars the right width apart and bolt it to the ground or take up bonsai style tree forming and spend 3 years growing a tree with branches the width apart you need.
Injured my back a little on a poor form deadlift.
This thing and daily stretching for a week got me recovered beyond where I started.
Genuinely think every boomer with a chronically sore back is 1 week and like 2 hours of actual effort away from being fixed, they just don't know or care and want to have something to complain about.
I'm a newish lifter, and I really feel bad on romandian and conventional deadlifts, so I started doing these instead. Using just high reps and body weight, my back lit the frick up and was sore (in a good way) for 3 days. I'm talking serious DOMS.
Is this exercise dangerous? Is the risk hyperextension? I'm new to the exercise and I found that the range of motion from the bottom of the lean to a neutral spine was less than I thought it would be, and want to avoid over extension.
>Is this exercise dangerous? Is the risk hyperextension?
correct, lumbar spinal hyperextension (thoracic is safe but I'd avoid that too) is basically the only injury risk on this exercise (even then it's fairly minimal, would only say it's relevant if you're using a lot of weight, but avoid it nonetheless) so if you don't do it you should be good. just make sure your back is 45 deg with the floor at the top of the lift and you're good. pausing for a few seconds at the top can help prevent spinal hyperextension as well
If I have anterior pelvic tilt are these a good thing to do? My lower back always bothers the frick out of me after i do squats, and I've been trying insanely hard to perfect my form with them
Back problems are often caused by muscle weakness and imbalances. Probably won't hurt if it helps you strengthen your back but find a dedicated pelvic tilt workout and do that for a while.
Unless you're a twisted up scoliosis monster you should be normal in a reasonable amount of time.
Thanks brah. I've been doing 5/3/1 for beginners, but not sure how to incorporate too many specific APT exercises into it cus it's already taking me forever to do the program on my workout days. Been doing lots of planks and reverse crunches. Do you think that's cool or should I focus on fixing the apt before even doing compound lifts? Haah not too twisted up but I definitely get annoyed seeing it in the mirror, and I feel like it could be seriously affecting my ability to squat and deadlift safely / with proper form
I'm not really experienced enough to say.
I'd fix the apt if it puts you at higher risk of injury. Fixing your tilt will make you look better and you'll still probably get stronger during that anyway, time spent recovering from injury won't bring you any gains.
i do them holding 20 kg plates
is that enough to subtitute deadlifts? i have a bad spine and hemihyperplasia in my legs so heavy deadlifts and squats are a death sentence for me
They are amazing. I do them on both leg days with a loaded barbell. Just pick it up off the floor and with a wide/snatch grip it for greater ROM. Putting it on your back while trying to do this is stupid, especially at heavier weights.
>How do you thank them?
More weight
Single leg variation
nothing can fix me I'm beyond repair
load it
These are so amazing
I go down all the way doing these like I let my head hang to the floor. Should I not?
going all the way down is good
These are amazing for slouching lanklets like myself, only exercise that you can really feel it straighten you out
Is that you?
Can I lick your butthole?
Any way to do them without le special israelite equipment?
>something requires any amount of money
>fricking israelites
kek
Learn to weld and steal scrap metal or find a fence with bars the right width apart and bolt it to the ground or take up bonsai style tree forming and spend 3 years growing a tree with branches the width apart you need.
Kettlebell swings is the same movement and works the same muscles just more explosive
Holy shit that is the most moronic thing ive seen on fit. Dont listen to him and either buy a roman chair or go to a gym that has one.
Planks and Superman's
good mornings are probably your best bet
This is one of the cheapest pieces of equipment. I got mine for about $100
Injured my back a little on a poor form deadlift.
This thing and daily stretching for a week got me recovered beyond where I started.
Genuinely think every boomer with a chronically sore back is 1 week and like 2 hours of actual effort away from being fixed, they just don't know or care and want to have something to complain about.
>*crushes your testicles*
By breaking someone else's
Can I get a redpill summary on back extensions?
I'm a newish lifter, and I really feel bad on romandian and conventional deadlifts, so I started doing these instead. Using just high reps and body weight, my back lit the frick up and was sore (in a good way) for 3 days. I'm talking serious DOMS.
Is this exercise dangerous? Is the risk hyperextension? I'm new to the exercise and I found that the range of motion from the bottom of the lean to a neutral spine was less than I thought it would be, and want to avoid over extension.
>Is this exercise dangerous? Is the risk hyperextension?
correct, lumbar spinal hyperextension (thoracic is safe but I'd avoid that too) is basically the only injury risk on this exercise (even then it's fairly minimal, would only say it's relevant if you're using a lot of weight, but avoid it nonetheless) so if you don't do it you should be good. just make sure your back is 45 deg with the floor at the top of the lift and you're good. pausing for a few seconds at the top can help prevent spinal hyperextension as well
If I have anterior pelvic tilt are these a good thing to do? My lower back always bothers the frick out of me after i do squats, and I've been trying insanely hard to perfect my form with them
Back problems are often caused by muscle weakness and imbalances. Probably won't hurt if it helps you strengthen your back but find a dedicated pelvic tilt workout and do that for a while.
Unless you're a twisted up scoliosis monster you should be normal in a reasonable amount of time.
Thanks brah. I've been doing 5/3/1 for beginners, but not sure how to incorporate too many specific APT exercises into it cus it's already taking me forever to do the program on my workout days. Been doing lots of planks and reverse crunches. Do you think that's cool or should I focus on fixing the apt before even doing compound lifts? Haah not too twisted up but I definitely get annoyed seeing it in the mirror, and I feel like it could be seriously affecting my ability to squat and deadlift safely / with proper form
I'm not really experienced enough to say.
I'd fix the apt if it puts you at higher risk of injury. Fixing your tilt will make you look better and you'll still probably get stronger during that anyway, time spent recovering from injury won't bring you any gains.
same. squatting is hell. ive resorted to leg press and quad extensions
What is the difference between a Roman Chair and a Hyperextension Bench?
If you want to take it a step further, do it with a single leg and feel what true pain is
This shit made the small of my back hollow and put dimples over my hips I look mad frickable from the back now
You fricking moron hope you don't go to prison ever lmaooo. They gonna take yo cheeks.
I fricking love these, I don't understand the science but they make me euphoric.
It's the only exercise that gives me runner's high fr fr
Don't forget sideways extensions.
I hyperextended my knee doing these fricks. Never the same again
i do them holding 20 kg plates
is that enough to subtitute deadlifts? i have a bad spine and hemihyperplasia in my legs so heavy deadlifts and squats are a death sentence for me
They are amazing. I do them on both leg days with a loaded barbell. Just pick it up off the floor and with a wide/snatch grip it for greater ROM. Putting it on your back while trying to do this is stupid, especially at heavier weights.
>kills you
>refuses to elaborate
>leaves
Won't deadlifts do the same thing?