The 4 Exercises Your Low Back Is Better Without!

[TT Eric]

http://themovementfix.com/the-4-exer...etter-without/

Pretty interesting approach, the guy says that the lumbar spine muscles are best suited to stop motion, not create it.

I'm guessing, according to his logic, we should also avoid things like hyper-extension and such.

Thoughts ?

Eric

[scottlove]

Now you tell me! I went a little overboard 2 weeks ago with my hypers. The next day, when I drove to work, I could barely get out of the car, my back had seized right up on me. Took almost 2 weeks to clear itself up but I felt, (and looked), like I was 80 years old. My pencilneck buddies, at work, thought it was quite amusing.

[TT Eric]

^I did not count because it happened too often but this happened to me somewhere between 100-200 times, I spent about 2 full year of my life lying in a bed cause I wasn't able to walk due to low back spasms. It really sucks.

Scott do you kept you back straight up and down or you rounded your back somewhere ?

Personally I use to round the back in the lower position and raise to be a straight line, guess I was wrong...

Eric

[scottlove]

I do round my back in the forward motion.....probably not next time. I've had broken bones and strains and sprains, but nothing is as debilitating as back problems.

[cog]

^^^
You shouldn't be rounding your back unless you are targeting the erectors.For hypers the pad should be contacting your upper thigh but not hindering hip flexion.Contreras has some good articles on this.Going up slowly and stopping just short of full rom is safer,as he advocates,I do them often with no problem,weighted and unweighted.

@Eric

Done slowly on a 45 degree bench,stopping motion is exactly what it feels like.I rather disagree with him stating only 1% know how to keep from going into flexion-relaxation mode.Look at all the people that start a dead from a slightly rounded back,they know how far they can go before going into a serious disadvantage,and straighten up as soon as they can.

[Praetorian]

Exercises done correctly will strengthen the muscle group involved. Some exercises were not meant for high reps ie olympic lifts yet cross fitters (author) do them anyways and then blame the exercises...complete nonsense. Ever watch an MMA athlete on his back in the Octagon...he would never think of flexing his abs and rounding this back to get up...jeez!

P

[TT Eric]

Exercises done correctly will strengthen the muscle group involved. Some exercises were not meant for high reps ie olympic lifts yet cross fitters (author) do them anyways and then blame the exercises...complete nonsense. Ever watch an MMA athlete on his back in the Octagon...he would never think of flexing his abs and rounding this back to get up...jeez!

P

Prae, as you said there is some exercises not worth the risk like skull crushers... what do you think of those exercises that you round the back, especially hanging leg raise and hypers ?

Also, it goes against the article, but crunches done the right way (not using the psoas) is often recommend by chiropractor to alleviate back pain, I do not do them often, but it seems to help, what's opinion on that ?

Thanks

Eric

[Praetorian]

I believe if you are aware of the issue involved and are not using additional weight then you can control them and avoid injury. Hanging leg raise, crunches n bench, hypers I have all done for over 20 years with no issue(so have have thousands of athletes). The key being understanding the biomechanics involved (which most dont) and doing the exercise correctly. Skull crushed are not a dangerous exercise but inherently put a lot of pressure on the elbow joint so they lead to chronic injuries not acute. So if you understand this you can still utilize the exercise by following a few rules...never do them first...do them at the end of the workout, use an inline as opposed to flat, avoid going heavy and opt for more reps strict and controlled, use an EZ bar for correct wrist position.

P

[Hosehead]

I permanently ****ed my right elbow from straight bar skull crushers. I was using 185lbs for 8 reps at one point and now I can't do the empty bar.Trained through the acute stuff until it got chronic. Now my tris are dog shit. Stupid.

[cog]

I permanently ****ed my right elbow from straight bar skull crushers. I was using 185lbs for 8 reps at one point and now I can't do the empty bar.Trained through the acute stuff until it got chronic. Now my tris are dog shit. Stupid.

Cable with rope grips,incline bench would be my perfect setup for those.Knees on the seat pad.