Are you okay with your clients or athletes not being able to perform proper back extensions or reverse hypers? I have a very long torso (length 30-32 pants and Im 61) compared to my legs. Anything that strengthens the posterior chain might lead to less low back pain and injury. But, maybe I did not understand anything you wrote! Hinge and/or thrust: learning to use your hips, 10 Best Adjustable Kettlebells With Buyers Guide, 8 Best Vertical Pulling Exercises To Build Back Lats, 10 Best Adjustable Kettlebells with Buyers Guide, 22 Great Pallof Press Alternatives (No Machines Needed). $59.99 $ 59. In such an example, the student would multiply the weighing of all assessment items in the course (e.g., assignments, exams, projects, etc.) While customizing the training effect is possible with subtle tweaks, I look at conventional and sumo deadlifts as primarily starting strength, RFD, and glute emphasis at lockout (even though I recognize that your EMG tests showed this isnt as much as most of us think). Thanks for the kind words by the way! 2. Similar to the close-grip bench press, the diamond push-up's close hand placement creates more tension on the triceps (and actually the lateral head of your delts too). I must admit, sometimes I have a hard time taking certain individuals in the S&C community seriously. 10 Back Extension Alternatives and Variations 1. Also known as Weighted 45-degree Hip Extension. This makes Nordic curls a perfect choice when combined with reverse hyperextensions and leg curls. Bean bags will work quite a lot like a weighted blanket. Form matters tremendously! It makes sense from a marketing standpoint to never let people think that they have to learn some secret formula. I love Rooney and Tumminello so its great to be associated with them. Core stabilization timing patterns and not listening to bio-feedback (e.g. Compression Sheets and Blankets. Furthermore, theres nothing wrong with having a huge pool of exercises from which to choose. 4. or else i wouldnt even bother to be proud and submit it. Like GHDs, you can make this exercise easier or harder by using bands, holding weights, or wearing a weighted vest. and receive myFREE Lower BodyProgressions eBook! Ive read his books and his journal articles and am very impressed by his intelligence. You have to keep in mind that I am one of those guys who believe that low frequency is the best choice in the long term. 7. For example, I know of a handful of top sprint coaches who list the reverse hyper as one of their top five exercises for speed development. I wasnt using a barbell, just stacking two 45lbs/20kg plates on each other and a few small plates on top. Personally, I dropped the orthodoxy on the spine about a year ago and have been doing a lot of gymnastics oriented strength and conditioning. I havent completely wrapped up my beliefs on the flexion-extension issue. It did not bother me, because I think highly of you. No. This is important because you need to train hip flexion (closing the knee) and hip extension to replace the Glute-Ham Raise. 3) The glutes fire very hard in both back extensions and reverse hypers. Should those with minor APT abstain from this? 3. Same goes for chiropractors. It is this coachs belief that variety greatly reduces the need for strict periodization and that one should alternate accessory lifts frequently. What if an athlete has weak hamstrings? http://ditillo2.blogspot.com/2014/06/spinal-erector-training-bill-mason-1972.html, i weigh 65 kg. It took me years to build up the courage to start blogging, etc. This indicates that his research requires more explanation. FREE . You should also practice paused good mornings to start with while using light weights. business mathematics charles miller; world energy consumption by source 2021 Some of us, still need to get some works done . There are really 2 movement patterns you need to train when replacing the glute-ham raise. The GHD reverse hyperextension exercise can be done using a glute ham developer (GHD) apparatus. hold at the top for 3 seconds for extra difficulty. In fact, I cant think of one strong deadlifter who has never aggravated his or her low back at some point from heavy deadlifting. 8. It was a long time ago. Thanks! 5. They lead to significant amounts of shear loading on the spine even if executed properly. As of now, I am following the foam rolling / warm-up protocol in Eric Cresseys Starting Strength program. Its in the name: glute-ham raises train the glutes and hamstrings. I heard a crack in the lower back at 270lbs. You are using an out of date browser. The authors concluded, "Potentially beneficial effects were observed for the hip thrust compared to the front squat in 10- m and 20- m sprint times.". Great post. But Ive found that most folks can do them pain-free and most folks feel that these exercises help strengthen their entire posterior chain to eliminate back pain. Weighted hypers. Deadlifts and especially trap bar deadlifts are a safer hip dominant lift Post: Alternative to revers Hypers? Then I read Lyle McDonalds article: http://www.bodyrecomposition.com/training/back-extension-technique.html. You can also perform this exercise with a . 6. Ive seen multiple posts on the web on the pigspine thing, but McGill did not come to his conclusions solely based on these tests. What does this tell you? When we bench press we isolate horizontal pressing. Brendon, keep up the good work. 5. Glute-ham raise. The flexion-extension argument just doesnt hold up in the real-world. 8. The Romanian Deadlift (or RDL) is a classic strength exercise that has built champions in all kinds of sports. Who am I? sea water reverse osmosis reverse preacher curl alternative. EMG studies show it actually has similar activation for the chest as a regular push up as well. However, most folks also perform squats, deadlifts, and lunges incorrectly. I will definitely keep hammering thoracic mobility and ankle mobility, Cressey definitely hits on these a bunch. Some dont. I hadnt done the exercise in maybe a year. Its the total sum of the research that led him to this approach, that I know you endorse and appreciate. In order to submit a comment to this post, please write this code along with your comment: 751c804596b0da4db9bca24c736a6ea3, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). However, Ill take you up on your offer and prove him wrong. Click on the link below to download a Weighted Decision Matrix on Excel. Robert, I suspect that your problem is due to poor Thoracic-spine mobility. Stacks of Blankets (can also use towels) Stack em' up. It can be focused on one or the other more, but it has to work these muscles. If everyone just admitted that they dont have a fucking clue when it comes to back pain the world would be a better place. The Romanian Deadlift (or RDL) is a classic strength exercise that has built champions in all kinds of sports. Once theyve mastered the ability to move solely at the hips with bodyweight, well gradually progress in weight. This is why our list of glute ham raise alternative exercises covers all of these areas. When you hold onto the handles in the case of the reverse hyper, you activate the forearms and lats and transfer energy from the hands down through the arms, back, and core. Although Im okay with the occasional leg curl, why no glute ham raises, Russian leg curls, sliding leg curls, etc.? 1. In fact I think the latter two may have more, since on deadlifts the eccentric is more about staying tight and getting the bar back to the floor than it is about actively trying to fight the weight on the way down. Did nothing to rehab it. I was doing sets of 15 to get a great pump. Im getting this in part from my chiropractor, himself a former competitive bodybuilder: http://www.yourchiropractor.net/discussion-7.htm. 7. These are related, but theyre not exactly the same. Im, really interested how you search for the truth develops, and Im sure you will report it on your blog. You see, Im an advanced lifter who has been training for seventeen straight years and is still trying to increase his strength, muscle mass, and power. Last, Im okay with SLDLs but theres no reason why regular deads and trap bar deads cant be worked into a program and if he believes that squats were giving him spinal arthritis why wouldnt SLDLs also give him spinal arthritis? We often forget that the online S & C community is a small sample of the total S & C population and that just because ones favorite gurus have iron-clad beliefs about a certain topic, it doesnt mean that they are completely correct or that hundreds of strength coaches and trainers out there arent having great success with the very same methods that are being denounced by the online community of coaches., Unfortunately, their voices arent heard because theyre so busy training sprinters.. Second, you can't lift a lot of weight. This technique is characteristic of taller lifters. When I see (apparently) contradictory information, I want to see if I can sort out whats up. If someone is inflammation prone, you could even end up sooner with symptoms. Weighted hyperextensions are rarely seen in the gym due to four reasons. There is nothing quite as frustrating as a Deadlift that just won't budge. The hip hinge is one of the most important movements the human body performs. Whats your explanation? You SEEM to be saying that back-rounding in this movement is a bad idea too. Read on to find out the 7 best reverse hyperextension alternative exercises, and a detailed guide on how to perform the exercise. 9.5: A+ : Buy on Amazon: 2: Stamina Hyperextension Bench Roman Chair Back Extension Machine w/ Smart Workout App - Adjustable. It took us 2 years to perfect this model because we wanted to produce 1) the most effective unit for performing the variations, 2) a unit that accommodated a 5 foot tall . I believe that Shirley Sahrmann has addressed the right-way to do a sl sit up. So obviously, Ill need to make sure that my glutes are firing in every set of lower-body exercises that I perform. NOTE: I now have a reverse hyper that can use the rollers or straps. Quad-dominance? What about reverse hypers? Your question, Do you want to take the risk? is a great one and heres my answer: This is what I currently do to help prevent back pain with my clients: 1. Titan Abs Back Hyper Extension Machine: The Titan of Reverse Hyper Machines. Raise your body back up until your hips and waist are extended. This range of motion includes the critical stage of ground contact in sprinting. Reverse hyper. Required fields are marked *. They're used in all of my programs, and everyone at Glute Lab does them religiously. Im not saying to do one or the other; theres plenty of room for all types of movement patterns in programming. The Sleep Pod is a wearable blanket that you can pull up around your body, wrapping yourself up in a cocoon. Hypers - normal and 45 degree. I have fully read all his books and his newer materials. When done the right way they are amazing, safe exercises. Brett, this post couldnt have come at a better time. The fact that quality of discs is mostly determined by the genes, that no symptoms not implies that there is no damage, that damage structurally weakens the discs would mean that you will create irreversible damage to your client (even if it doesnt hurt). Then,. Hey, like I said, just a dude trying to get to the bottom of something interesting and useful for my own training. Any clarification on that? Im certain that strong muscles can buttress the shear, but it comes with a price and that is compression. I had a great talk with a physiology professor at ASU who knows of Dr. McGills work and thinks differently about the issue. As a matter of fact, simply bracing the spine and contracting the core musculature increases spinal compressive loading by 12-18%, yet the act simultaneously enhances spinal stability by 36-64% (Granata and Marras, 2000). These help you to build the strength you need for a, Set up with the pad just on the bottom of your hips, so you can hinge fully to 90-degrees in the hip, Keeping your core tight and feet pressed into the footplate, lower yourself all the way down, Press your hips into the pad and extend the hips to straighten your body holding for a 2-count, Lower yourself down under control to end the rep in the starting position, Hook your feet under a stable object and kneel on a cushioned or soft surface, Start kneeling, with your core and hips active and stable keeping a straight line from head to knee, Lower yourself forwards, opening the knee joint until you reach the floor / a straight head-foot position, Keeping the hips open, close the knee joint and use the hamstrings to pull yourself up to the starting position, These are very difficult, however, so you should start with an assisted Nordic curl. One more question, in light of the last comment. That alone should tell me that I should leave the back extensions behind and focus even more on the glute work. They also train the core and lower back. Since I didnt want to overwork my lower back and stay in the dungeon for too long, I was often doing just one work set. It works your lower back in much the same way but then adds an extra leg curl movement to increase the difficulty. As far as programming is concerned, I prefer to do this movement only once a week so that the lower back can recover. They tend to transfer well on sprinters, they give high EMG values on targeted muscles, 2. If an exercise increases shear 20%, but still in the safety range and it increases performance 5% more than any other known exercise, it may well be worth the price. My hunch is that this will bullet-proof your low back (assuming you have good form and good program design). You don't want to be doing 5x5 on these. Its one of the best weight training options to replace the glute-ham raise and can be practiced with an empty bar. Start with light-ass weight, seriously. 21. At Hug Sleep, we have created a perfect travel alternative to the weighted blanket: the Sleep Pod. I dont use extension exercises like the ones above with folks who are very lordodic. Simply place your hip crease on the thigh pads and face the foot slots (see below video). You said it yourself, its a hip extension. They lead to significant amounts of shear loading on the spine even if executed properly, Arguments in Favor of Back Extensions and Reverse Hypers, 1. Im sorry youre in love with Dr. McGill. Wow, thanks Brett! Instructions. Tip: Your entire upper body should be hanging down towards the floor. I should mention that the two videos below showcase subtle technique alterations from standard form that increase gluteal contribution and decrease erector contribution: As you can see, my low back doesnt flex or extend even when holding onto a 100 lb dumbbell and draping a miniband around my neck which probably offers another 50 lbs of resistance to the top of the lift. Rounded back deadlifts or squats are much more unsafe due to the increased compressive forces over rounded back back extensions. In my mind Ive read the following from your post. Barbell Rows. The fact is that the general public has fitness goals that can be achieved a 1001 ways if they put in the effort. Matt Great comment and great perspective! Although its not en-vogue these days to go against the great Dr. McGill, you cant ignore this simple fact. For a better experience, please enable JavaScript in your browser before proceeding. 6. 5. Conversely, an extension-intolerant person better brace the core hard and avoid going up too high on back extensions or reverse hypers or hell certainly feel it the next day. It wasnt a serious injury. But thats a WHOLE different can of worms! Reverse hypers make some peoples backs tingle which is uncomfortable. Another thing you cant see from the outside. Stick with mostly core stability exercises for core-work Shouldnt we exhibit high expectations for our clients and athletes and expect them to learn how to perform lifts correctly? To simplify: keep the torso neutral, keep the feet flat, and the knees in place, while closing and opening the hips. Finally, some machines like the leg curl can be used to develop the hamstrings. You can see my comments/questions to that effect at the bottom of his article. Great to hear someone else say this have something very similar lined up for my blog next week! Thanks. 1. Back extensions and reverse hypers may be more specific to top-speed sprinting and may transfer better due to the more specific-nature of the directional loading pattern (horizontal vs. vertical) in comparison to squatting, lunging, and deadlifting patterns. You can easily f yourself up if you do these wrong. How many muscle constructors are willing to give up arm training because they have bad elbows? Well I certainly agree with your chiropractor; most trainers at commercial gyms dont know much in the way of Biomechanics. Thats exactly what strength training is! Every adult I know has accumulated far more than 18-25K flexion-extension cycles and a majority of them dont have herniated discs. If we were truly dealt a fixed number of flexion-extension cycles, Edmar would have likely used his up during his remarkable feats and would have herniated a disc on sight. I have no deadlifted in about two mo mainly out of fear to hurt my lower back which I tweeked bad two MO ago on box squats. I do, however, have a bit of a problem with rookie strength coaches who have never spent a significant amount of time with these apparatuses and simply regurgitate what theyve heard from their mentors. weighted hypers with a barbell in my neck translate extremly well to my deadlift and squat. Reactions: sargent, InkedElkSlayer and mtwarden. Furthermore, he is behind the times. He seems to be okay with training back extensions with a rounded back, if the goal is to train the erector dynamically. Its a wonder that these (coaches/trainers) get hired with such a lack of knowledge!. aquarium uv sterilizer for parasites; diploma in applied botany. Stand up and repeat. If you use McGills research to support your claim then you have to come up with an explanation as to why people are getting away with so many more cycles. I would throw in some McKenzie, Mulligan and Sahrmann in the mix, but I do rehab also. Initiate the movement by setting the pulleys on a dual cable just above your head. Just stick with foam rolling, static stretching, mobility drills, and activation drills and keep the weight you use on your heavy exercises relatively low for a couple of months until you gain the necessary moblity to perform the lifts properly. We often forget that the online S & C community is a small sample of the total S & C population and that just because ones favorite gurus have iron-clad beliefs about a certain topic, it doesnt mean that they are completely correct or that hundreds of strength coaches and trainers out there arent having great success with the very same methods that are being denounced by the online community of coaches. It has nothing to do with having a strong back or strong, glutes. Can you believe that (insert athlete)s coach was having him do (insert bad exercise such as back extensions, reverse hypers, sit ups, bent over rows, good mornings, flies, pullovers, hanging leg raises, or leg presses)! Explosive bridge: great for sports and power-output. continue to avoid lower back rounding in my deadlifting and squatting movements. Good job James! Heres an example of a T-spine mobility drill (courtesy of Eric Cressey) but I recommend that you read up on the topic as there are plenty of good drills that also incorporate thoracic rotation, thoracic extension and rotation, thoracic rotation and lateral flexion, etc. The way I did them in the vid may be better for elastic, SSC. Why? High-rep, low-weight Romanian deadlifts are a great place to start practicing the movement. An example of someone who does crazy amounts of situps does not strengthen your point, it says something about the individual and not the exercise. Or would you simply assess each case on its merits and adjust style according to needs. how to upgrade globalprotect client; russian population in philadelphia; breakaway chords with capo; susan clarke obituary; train from boston to charleston, sc I mean, Louie Simmons came back to train hard and heavy again after breaking his freakin back more than once, largely with the use of reverse hypers. Aside from the demonstrations of you and smitty, if you take a look at louie or chuck vogelpohl doing them in chucks xxx video or any of the westside videos, they keep the movement pretty controlled as well. In other words, 2 plus 2 doesnt equal 4; it equals 5. I can tell youre ahead of the pack. The Weighted Hyperextension: Working Muscles However, if you only do say 2 sets and make the reps around 8-10 I'm sure you'll be fine. This is usually due to tight hamstrings and glutes and clears up with stretching and continued use of the reverse hyper. Keep drinking the Kool-aid. Weighted carries upstairs with Covid; The Rough Stuff Fellowship; An Experiment; 70-year-old Michael Kish wins 100m race in 13.47; Creatine Shortage; Dan John's Wandering Weights: Our Epic Journey Through All Things Heavy . The good morning strengthens the hamstrings and hips, as well as the core and back. I should mention that arching the low back slightly in comparison to flexing the low back helps buttress the spine and protect the low back from shear forces by 23-43% (McGill). Great cue as well! One of these days Im going to call Stuart and have a discussion with him as I hear he is the ultimate gentleman and is not a close-minded person.
First Impression Of A Guy Example, Best Seafood Restaurant In Ho Chi Minh, Deloitte Campus Recruiting, Vacations Crossword Clue, How To Reissue Ticket In Amadeus, Sweetwater Coffee House, Whole Foods Bakery Breads, Lg Onscreen Control Screen Split Software, Component Part Crossword Clue 7 Letters, Giant Alex Seed For Bedrock,