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Back Exercises

Discussion in 'Strength & Conditioning' started by Penguin15, Jul 8, 2005.

  1. Penguin15

    Penguin15

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    I've been weight training for about 5 months. And after Parallel squats my lower back will be sore. The Chiropracter cracked it a few days ago but didn't suggest anything i can do to strengthen my back. My Gym does have a back-up bench that i use. I was hoping you guys might have some suggestions to strengthen my back.


    Also on a side note i almost have a sixpack and was wondering if you guys could tell me about some ab workouts besides crunches that are fairly easy on the back


    Thanks in advance
     
  2. Animal Mother

    Animal Mother Not Enough Gun

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    Train your posterior chain. Deads (normal, sumo, romanian, stiff-leg), Glute-Ham raises, reverse hypers, good mornings, etc.
     

  3. feetpiece

    feetpiece Unforgiven

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    I've been on a cable kick for the last few weeks and love the following:

    Hip Flexors

    [​IMG]

    Abs

    [​IMG]

    Obliques

    [​IMG]
     
  4. California Jack

    California Jack Millennium Member

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  5. Penguin15

    Penguin15

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    What exaclty are Glute-Ham raises and Reverse Hypers



    Thanks

    i need more help on the back evercises than abs


    Also This website seems to have a lot of good stuff.....Does it?


    exrx
     
  6. garythenuke

    garythenuke

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    The glute ham thing I may have seen on the crossfit web site. It looks like a sit up from a roman sit up station with the pad on your upper ham/lower butt. The reverse hypers are likely reverse situps. You get on the same rack as the glue ham exercise, but turn over and put the pad on your hip bones so your face is facing the ground. You bend at the waist moving your nose towards the ground, and then go back up. You are working your erector spinae muscles with this exercise. For a very long time you will be better not using any added weight. I work the same muscles doing deadlifts. Deadlifts rock. They are also the gateweay to the Nirvana of Olympic lifting.
     
  7. garythenuke

    garythenuke

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    By the way, the exrx site does have good stuff.
     
  8. Animal Mother

    Animal Mother Not Enough Gun

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  9. garythenuke

    garythenuke

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    Boy was I off on both accounts;Q . That is a good site, and those look like good exercises for the lower back.
     
  10. FTD

    FTD

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    Try using less weight on the squat and go lower then parallel. </P><P> Also, deadlifts of all kinds can't be beat.