Discussion in 'Health & Body' started by kalye, Mar 10, 2012.
back extensions, what else? of course i need to strengthen my abs too don't i?
good mornings, and rack pulls.
Squats, deads, good mornings, glute ham raise, romanian deadlifts, back hypers, rack pulls, front squats, zercher squats, overhead squats. Quite a few things to strengthen your lower back.
Power Wheel and Planks.
thanks i do the squats and deadlifts.. i will look into the others..
Romanian deadlifts and kettlebell swings.
Pretty much what has been said here already. In my opinion, people really should focus more on the basics to get their core strength and fitness. I hate the guys who complain about their "lagging biceps" yet they can't do 10 proper chin-ups with their own bodyweight. Or girls who complain about their lifeless thigs/butt yet can't squat their own bodyweight.
What you should do, is focus on basic stuff (6 basic compound lifts):
Deadlifts / Squats / Bench
In addition to that:
Shoulder press / Rows / Pull-ups and chin-ups.
Start working on "lagging" parts when you can:
Deadlift 2x BW
Squat 1.5x BW
Bench 1x BW
While this isn't actually bad advice i have seen people who tried this method and in return, gave themselves glaring imbalances. Underdeveloped bicep femoris and neglecting the medial and posterior heads of your deltoids all lead to complications in the future.
planks will fix that right up
Agree with this, but personally I think flat barbell bench is a shit movement. Also not everyone can overhead press pain free.
Yes, used to have some shoulder issues myself as well which worked out - did dumbbells meanwhile.
stretches. rows. back extensions
I had a lower back "issue" last year (actually, a hip flexor injury that affected my low back). The injury was caused by a leg cramp 18 miles into a 50 mile run in April. Leg cramped, other leg made up for it for 32 miles. Leg became massively tight, hip flexor paid the price a few days later. I could barely walk for more than a month.
Getting over that injury has been a major pain... Core strength and flexibility seem to be the keys. I've got a massive amount more core strength than I did a year ago. My flexibility is still a bit lacking.
Stretching helps. Just make sure you do enough! Core strength and joint mobility help a lot too. For strength, I find these most effective: plank, pushups, kettlebell swings, turkish getups. For joint mobility, look into Z-Health. It seems like voodoo at first, but it actually does work. Also, getting into better shape has helped too. I ran that 50-miler last April at 199 pounds. I currently weigh 178. My next ultra-distance race is in May. It should be a bit less of a sufferfest!
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