>*overdevelops your lower back extensors and ruins your ability to deadlift with a straight back*

>*overdevelops your lower back extensors and ruins your ability to deadlift with a straight back*
be warned, if you ever want to deadlift past 3.5pl8s, DONT DO THESE!

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  1. 3 weeks ago
    Anonymous

    I do these unweighted after my deadlift and it decrompresses my back and now I can suck my own 5 inch dick

  2. 3 weeks ago
    Anonymous

    Weighted stretches? Can you explain more OP? Im stoopid

    • 3 weeks ago
      Anonymous

      Jefferson curls, when done heavy you can work your back incredibly well which is great for rounding your back. But, you can develop a imbalance in the lower back that causes excessive rounding during deadlifts or RDLs.

      • 2 weeks ago
        Anonymous

        wow glassbacks really say the darndest things.

    • 3 weeks ago
      Anonymous

      I swear to god this excercise used to be called a Roman Curl and now I can't find any mention of it anywhere

      • 2 weeks ago
        Anonymous

        Mandela effect, I remember it too, that's what my PE teacher called them

      • 2 weeks ago
        Anonymous

        Sure you're not just misremembering Romanian deadlifts?

  3. 3 weeks ago
    Anonymous

    i do these and dl 4pl8

    • 2 weeks ago
      Anonymous

      Checked and same. I do these at the end of leg day for a nice stretch

    • 2 weeks ago
      Anonymous

      I never do these and do 5pl8 conventional

  4. 2 weeks ago
    Anonymous

    Makes zero sense tbh, why would an overdeveloped lower back force you into spinal flexion? Only thing that I can think of is that if your other posterior chain muscles are too weak, your back will round to get your hips closer to the bar so that the glutes/hamstrings don't have to work as hard, but that just means you've neglected your glutes and hamstrings and you need to train them more. Just make sure that you always deadlift/RDL with a neutral spine to avoid building bad habits and you'll be good

    • 2 weeks ago
      Anonymous

      it doesn't. he's moronic. many olympic weightlifters have obscene erector development and they can still do perfect pulls. if your erectors are big enough though, they can give the illusion of being rounded even though your spine is straight or slightly arched.

      • 2 weeks ago
        Anonymous

        >if your erectors are big enough though, they can give the illusion of being rounded even though your spine is straight or slightly arched.
        That's probably it tbh, I've noticed this before
        Anyway does anyone have some numbers for jeffersons? I'm up to 42.5kg zercher-style for 3x5 (5 second pause at the bottom tho) but I have no clue if that's good or shit

        • 2 weeks ago
          Anonymous

          Gauge your progress both in terms of weight and mobility. If you go from doing a zercher jefferson with the bar reaching your knees to being able to straight leg zercher deadlift with the same weight you've made great progress.

          • 2 weeks ago
            Anonymous

            I'm almost able to touch my feet with my elbows when doing zercher jeffersons right now

            • 2 weeks ago
              Anonymous

              >almost able to touch my feet with my elbows
              I have a hard time making that image in my head.

        • 2 weeks ago
          Anonymous

          I’ve been doing 125 pounds for 6 reps, holding the bottom and even bouncing a little bit to get the deepest stretch
          I rdl 315 for 5 and can do a full front split

          • 2 weeks ago
            Anonymous

            Damn, I'm after the front splits and I'm very close now but not quite there yet. What did you do for hip flexors?

      • 2 weeks ago
        Anonymous

        those aren't the erectors...

        • 2 weeks ago
          Anonymous

          yes, they are.

        • 2 weeks ago
          Anonymous

          wrong

        • 2 weeks ago
          Anonymous

          I got an erector for you

          • 2 weeks ago
            Anonymous

            Elaborate

  5. 2 weeks ago
    Anonymous

    Is this actually a good replacement for back extensions if you don't have access to them. For hypertrophy that is
    >t. Homegym and don't want to buy a piece of equipment just for lower back

    • 2 weeks ago
      Anonymous

      Back extensions to back extension (backwards bend) while Jeff's trains back flexion (forward bend).
      You can do this at home but it looks like a hamstring guillotine. If you want to see the set up, let me know and I'll send a pic.

      • 2 weeks ago
        Anonymous

        Do it anon. I like learning things about exercising

        • 2 weeks ago
          Anonymous

          1 of 2
          To make a homemade back extension, place your heels underneath the towel covered portion of the barbell with your hips placed on the bench, your abdomen should not touch the bench.
          Make sure the j-hooks face inwards so that if you use too much leg force, the bar will not fall out and crush your legs.

        • 2 weeks ago
          Anonymous

          This is how you should look on the back extension.

          • 2 weeks ago
            Anonymous

            shid

            • 2 weeks ago
              Anonymous

              FRICK

              Do it anon. I like learning things about exercising

              Sorry for it being upside down.

          • 2 weeks ago
            Anonymous

            https://i.imgur.com/GJqBdO9.jpg

            shid

            FRICK
            [...]
            Sorry for it being upside down.

            My fricking sides!

          • 2 weeks ago
            Anonymous

            https://i.imgur.com/GJqBdO9.jpg

            shid

            FRICK
            [...]
            Sorry for it being upside down.

            Lmao

  6. 2 weeks ago
    Anonymous

    whats the point of making moronic posts like this

    • 2 weeks ago
      Anonymous

      Trying to cause injuries to naive and uninformed lifters. A few years back similar trolls where doing the same thing with supplement recommendations. Basically recommending amounts that would damage the liver and kidneys under the false claim that it would basically make you a Super Saiyan.

      • 2 weeks ago
        Anonymous

        >glassback cope

  7. 2 weeks ago
    Anonymous

    >if you ever want to deadlift past 3.5pl8s, DONT DO THESE!
    sometimes i pick rocks bigger than me - in size not weight - off the ground , but i will never "deadlift"

    turns out i have an allergy to heavy sticks, anything that shackles my hands on straight bar and makes absolutely sure my hands are pronated - i just get visceral reaction to, as if sb made that shit up just to hurt me, am i weird?

    • 2 weeks ago
      Anonymous

      Grab the bar with your elbows (zercher) then, your hands will be free to do whatever you want in that case

      • 2 weeks ago
        Anonymous

        >Grab the bar with your elbows (zercher) then
        even less mobility in shoulder joint, even more thoracic spine flexion - oh bot, never change 😀
        otherwise i'm gonna lose my perfect negative indicator - whatever u say is always, without fail wrong and harmful, but if u do say it it points my genius mind to what's right, safe and useful

        i am gratful for ur input bot 😀

        • 2 weeks ago
          Anonymous

          >even less mobility in shoulder joint, even more thoracic spine flexion
          it's a posterior chain exercise, not a shoulder exercise, your arms are just ropes. also your thoracic spine is supposed to flex during zercher deadlifts/jeffersons, flexion/extension of the thoracic spine will make the muscles that extend it stronger 🙂
          >otherwise i'm gonna lose my perfect negative indicator - whatever u say is always, without fail wrong and harmful, but if u do say it it points my genius mind to what's right, safe and useful
          schizophrenia tbh

          • 2 weeks ago
            Anonymous

            >it's a posterior chain exercise
            it's an word salad - completely irrevelant
            >not a shoulder exercise
            but u need to protract shoulder to get into position, protract it all the way, make urself as hooklike as possible
            >your arms are just ropes
            except u gotta hold the bar in elbows and protract shoulders
            >also your thoracic spine is supposed to flex during zercher deadlifts/jeffersons
            that's why u're shilling it bot 😀 bend, bend moar, bend even moar and almost dislocate shoulders and load shitloads of weight on heavy stick
            >flexion/extension of the thoracic spine will make the muscles that extend it stronger 🙂
            but there is no extension in this motion - u hang all the weight on hooked spine cementing it's degenerated state when u should be trying to undo countless hours of looking at dumb phone in exactly this posture

            u are gonna force me to watch it though with ur drivel are ya bot ?
            https://www.youtube.com/results?search_query=prcision+movement+hunchback

            • 2 weeks ago
              Anonymous

              >it's an word salad - completely irrevelant
              posterior chain isn't a word salad, it just means all the shit on the back side of your body. you know hamstrings, glutes, spinal erectors, upper back? that's what it means
              >but u need to protract shoulder to get into position, protract it all the way, make urself as hooklike as possible
              yeah it stretches the traps and rhomboids (i actually get sore lower traps from these, very good stuff i highly recommend), does it work the delts? nope, get outta here
              >except u gotta hold the bar in elbows and protract shoulders
              yeah and those things don't work the delts and arms, my point still stands
              >bend, bend moar, bend even moar and almost dislocate shoulders and load shitloads of weight on heavy stick
              if you never train your body to be strong in that position, what happens when you get forced into that position where you have no strength or flexibility? goodbye spine, no more walking for the rest of your life.
              also how would this dislocated your shoulders when your shoulders aren't doing anything? you make no sense, it's like claiming that calf raises will snap your bicep tendon - totally illogical
              >but there is no extension in this motion
              what do you mean? your thoracic and lumbar spine are flexed in the bottom position, and to complete the lift they moved into extension when you stand up. or are you saying that you're naturally a hunchback with thoracic flexion? now that isn't healthy

              >when u should be trying to undo countless hours of looking at dumb phone in exactly this posture
              i always rest my back on something or hold my phone up in front of me to prevent this, but ideally i only use my phone for a few minutes a day, which is much better - prevents brain rot too!

              • 2 weeks ago
                Anonymous

                >your thoracic and lumbar spine are flexed in the bottom position, and to complete the lift they moved into extension when you stand u
                no thoracic does not straighten at the top bot, protracted shoulders make sure of it 😀

                the rest is just fluff - u talk for the sake of talking

              • 2 weeks ago
                Anonymous

                Wrong, stalker ChatGP3. You have been informed innumerable times to stop contacting me and spreading your disinformation about the thoracic. You have broken the law. Do NOT speak to me any more. Enjoy prison, child.

              • 2 weeks ago
                Anonymous

                >no thoracic does not straighten at the top bot, protracted shoulders make sure of it
                now you are just lying. i can easily go into massive thoracic extension with protracted shoulders; why are you trying to say that an action at the scapula will force an action at the spine? they can act independently, you can be in thoracic flexion with retracted shoulders and in thoracic extension with protracted shoulders. total nonsense, you're just fluffing your big ego

              • 2 weeks ago
                Anonymous

                >massive thoracic extension with protracted shoulders

                my eyes must be lying to me because i see no such thing here bot 😀

              • 2 weeks ago
                Anonymous

                >no thoracic does not straighten at the top bot, protracted shoulders make sure of it 😀
                and so does collapsed chest - used just the bar so didn't feel it at first

                Wrong, stalker ChatGP3. You have been informed innumerable times to stop contacting me and spreading your disinformation about the thoracic. You have broken the law. Do NOT speak to me any more. Enjoy prison, child.

                i'm so scared of bot omg imma piss my pants xD

                u rly rly hate it don't ya, as much as bot can hate xD

            • 2 weeks ago
              Anonymous

              How mentally ill do you to be to think you’re actually talking to a computer?

              • 2 weeks ago
                Anonymous

                that guy has been posting for a while now, always calling other people bots, talking in broken english, and giving the weirdest/stupidest takes.

  8. 2 weeks ago
    Anonymous

    Mobility is countless times more important than being able to deadlift pointlessly heavy weights
    Powershitters are so pathetic

  9. 2 weeks ago
    Anonymous

    I just wanna fix my buttwink bro

  10. 2 weeks ago
    Anonymous

    >overdeveloped extensors
    >somehow force a flexion
    I know people here aren't the brightest, but how you'd ever come to this conclusion is beyond me

  11. 2 weeks ago
    Anonymous

    We get it, you suck at lifting and want to have a weak posterior chain, now frick off already. You type like a massive fricking homosexual.

  12. 2 weeks ago
    Anonymous

    >no u don't understand, I'm just too strong to deadlift 4 plates

  13. 2 weeks ago
    Anonymous

    Flexion of the spine is great if you want to achieve chronic back pain someday. Just because your spine can move a certain way, doesn't mean it should. Your core is meant to stabilize and stop motion, not create it.

    • 2 weeks ago
      Anonymous

      You dumb vantablack gorilla Black person. Spinal flexion is a core function of the spine. It is a movement you perform every day. People instinctively lift with their backs all the time. The spine is as much designed to excert force as it is to resist force. There is absolutely zero (0) reason to believe there is anything more injurious about doing so. Pain is almost universally caused by having a WEAK BACK. The people who jefferson curl the most in the world just so happen to not have any back pain at all. Funny that.

      • 2 weeks ago
        Anonymous

        >vantablack gorilla Black person

      • 2 weeks ago
        Anonymous

        >Spinal flexion is a core function of the spine. It is a movement you perform every day.
        No it isn't you moron, you should be using your hips not your spine for bending movements.
        >People instinctively lift with their backs all the time.
        Yeah, idiots who basically cripple themselves before age 35.
        >The spine is as much designed to excert force as it is to resist force.
        The spine is not a muscle.

        Everyone point and laugh at the moron.

        • 2 weeks ago
          Anonymous

          >No it isn't you moron, you should be using your hips not your spine for bending movements.
          WRONG.
          >The spine is not a muscle.
          The spinal erectors are.
          Everybody point and laugh at the glassback.

          • 2 weeks ago
            Anonymous

            >The spinal erectors are.
            Yes, they are. But, you never said that until now you dipshit. You said SPINE initially.

          • 2 weeks ago
            Anonymous

            what do you have to gain out of trying to convince noobs to injure themselves? you a chiropractor or something?

            • 2 weeks ago
              Anonymous

              Why do you want fearmonger anons into not doing cool shit and developing their bodies to their furthest potential?

            • 2 weeks ago
              Anonymous

              Jefferson curls prevent back injuries thoughbeit

        • 2 weeks ago
          Anonymous

          mental illness

      • 2 weeks ago
        Anonymous

        >vantablack gorila Black person

    • 2 weeks ago
      Anonymous

      Fricking moron

  14. 2 weeks ago
    Anonymous

    I'm positive only 0.01% of gymgoers do this so whatever.

  15. 2 weeks ago
    Anonymous

    >if you ever want to deadlift past 3.5pl8s, DONT DO THESE!
    I'm actually fine with not going past 3pl8 on any exercise, I'd rather train calisthenics then

  16. 2 weeks ago
    Anonymous

    yeah he's no good

  17. 2 weeks ago
    Anonymous

    great form

  18. 2 weeks ago
    Anonymous

    >he thinks neutral spine = straight spine
    Ngmi

  19. 2 weeks ago
    Anonymous

    Straight back deadlift is for people with weak backs. People with strong backs will round upper back for leverage advantage in initial pull then straighten. It is safe and a superior developmental tool for people with prerequisites

  20. 2 weeks ago
    Anonymous

    How to fix?

    • 2 weeks ago
      Anonymous

      first figure out if it's caused by an actual leg length difference or something else that might be fixable by physical therapy.

    • 2 weeks ago
      Anonymous

      scoliosis can not be fixed, period.
      We can only treat it and even in this 99.99% of patients still showed increase in symptoms as life continued.
      You need to see a doctor asap who specializes in scoliosis, the doctor alongside a physical therapist who specializes in scoliosis will tailor make a regiment for you to strengthen specific muscles, stretch specific muscles, and anything else needed to try and prevent the degradation that will happen.
      Do not get the surgery, in all instances of the surgery progressive arthritic symptoms have shown.
      To what degree is the difference, but all people have it at the site that they bolt the spine.

  21. 2 weeks ago
    Anonymous

    deadlifting (and squats) are only for homosexuals
    >enjoy deadlifts
    >enjoy DOMS in your ass
    that makes you a SUBS b***h

    • 2 weeks ago
      Anonymous

      I'll DOM your bussy cumbreath.

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