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Saturday, March 2, 2024
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The Smart Lifter’s Solution for Back Pain – Bigger Stronger Leaner – COMMUNITY


10 Exercises That Can Kill It

If you can lift heavy weights and still have back pain, you’re in luck. This is fixable. Here are 10 moves that will help.


Being able to lift heavy objects is a manifestation of absolute strength. If you can’t do this without weeks of lower back pain, you probably lack stability. Yes, stable.

We’ll do some exercises to train your core and glutes, and help you master stability. But the most important thing is your breath and support. You’ve heard it said that lifting heavy weights without developing a high level of core stiffness is like trying to fire a cannon from a canoe.

Every time you deadlift or squat is not enough brace your core, it’s like a tiny injury to your spine and discs — the size of a paper cut. It might not pay off right away, but you’ll end up paying for years of bad technology.

So let’s talk about breathing and support.

How to Breathe and Support Your Core

  • Place your hands on your obliques.
  • Inhale through the nose, expanding the abdomen into the hands. You can also inhale through your mouth the same way you inhale through a straw.
  • Either of these two breathing strategies should cause your stomach to expand laterally into your hands, covering your obliques.
  • Once you’re comfortable with the inhale, flex your abs and continue with the same breath.

Once you have mastered this hold and breath, move on to the following exercises.

notes: Some of these may cause changes in your breathing. When practicing like bird dog or other plank variations, keep your core engaged while slowly exhaling air through your mouth before returning to an inhalation strategy that feels more natural to you.

1. Bird dog

this bird dog Is the core stable classic.

  • Begin in a quadrupedal position with your hands directly under your shoulders and your knees under your hips.
  • Inhale, brace your core and extend the opposite arm and leg without rotating your torso.
  • Keeping the extended hand clenched into a fist, the foot of the extended leg is dorsiflexed (pointing toward the floor).
  • Hold this position for 20 seconds on each side for four rounds.

2. Stability Ball Plank

This is a progression from the normal plank. But with this, you can’t escape any compensation; you have to use your core.

  • Start with your elbows parallel to each other on a stability ball.
  • Push the ball into the floor with your elbows so it doesn’t slip past you.
  • Bring one foot back to the ground, keeping the foot on the ground.
  • Inhale, brace your core, and bring the other leg back.
  • Remember, the wider your legs are spread apart, the easier the exercise will be.
  • Hold for 30 seconds to a minute. Do three rounds.

Extra: At the end of the video, you can see me start moving the stability ball in small circular motions.This progress is called mixing pot If the regular stability ball plank isn’t challenging enough, you should give it a try.

3. Dead Bug Pose Kettlebell Jumper

  • Begin this exercise with the kettlebell in the traditional dead bug position. Use half the weight you would normally use with a traditional dumbbell pullover.
  • Inhale and brace your core, then slowly extend the kettlebell behind your head until the kettlebell handle is about two inches off the ground.
  • Exhale forcefully, keeping the abs flexed, as you bring the kettlebell back to the starting position.
  • Breathe again and start the next repetition. Repeat for 3 sets of 8 reps.

4. Abdominal wheel roll out

  • Keep the ab wheel under your shoulders, with your knees shoulder-width apart on the floor.
  • Flex your core before starting the movement. This tilts your pelvis slightly backward. Your hips will tuck in slightly and your back will arch slightly.
  • Use your core to inhale, brace, and roll off the wheel while maintaining tension.
  • Once you reach a point where it becomes difficult to maintain tension, use your core and lats to reverse the movement back to the starting position.
  • Don’t lose your position or allow your lower back to stretch.
  • If you go too far, you may experience a slight lower back stretch. When you put the wheel back on, you want to pull it back.
  • Perform 3 sets of 6 slow, controlled repetitions.

5. Cable carrying case

This is a reverse lateral flexion that primarily targets the trapezius and quadratus lumborum muscles.

  • While maintaining an upright posture, hold the cable handle attachment by your side.
  • Hold your free hand into a ball and move to the side (or behind your head).
  • Use a moderate weight at first, as the pull angle (the drawstring setting should be in the bottom notch) is more of a challenge than carrying the dumbbells by your side like a normal suitcase.
  • Breathe and brace while maintaining core tension.
  • Do 3 sets on each side, 30 seconds each.

6. Single-leg glute bridge support

  • Lie on your back with your knees bent and your heels about 8 inches from your glutes.
  • With your hands on your hips, push your hips up into the glute bridge. This hand position will help keep your torso from moving as you begin this exercise.
  • Inhale and brace your core, then lift one of your legs off the floor, keeping your knee at a 90-degree angle.
  • Squeeze the glutes of the lower leg firmly and press the heels into the floor.
  • Hold for 30 seconds on each side.
  • Repeat for 3 rounds.

7. Hip Plane

  • Set yourself up by getting into the bottom range of the single-leg RDL. If you can’t keep your balance in this position, grab a Smith machine.
  • Once in position, press your big toes into the floor and begin to rotate your torso down onto your stabilizing leg, creating internal rotation of the hip.
  • Reverse the movement, moving the torso away from the stable hip joint, creating external rotation.
  • As you do this, imagine you are smearing the inside of the acetabulum with the ball of your femur.
  • Perform 6 slow, controlled repetitions on each side. Do 3 rounds.

8. Hip Flexor Iso Hold

  • Place your feet on a bench with your knees at a 90-degree angle. You can perform this exercise without support, or with your hands supported on a wall or squat rack.
  • Squeeze the glute of the stabilizing leg, then use your hip flexors to push the knee up and lift the foot off the bench as high as possible.
  • Hold for 30 seconds, then switch legs. Do 3 rounds.

9. Adductor Machine Iso Hold

  • Enter the traditional seated adductor machine.
  • Choose a weight that is heavier than what you use for active reps.
  • Bring your legs together and hold for 30 seconds. Do 3 rounds.

10. Cable Leg Abduction

  • Attach the ankle attachment to the low cable.
  • Stand in front of the machine, lean forward slightly, and hold the machine.
  • Keeping your leg steady, press your big toe firmly into the floor to stay on the ground.
  • Sweep the leg with the cable attachment back at a 45-degree angle and hold the top and pause for a second when you feel maximum hip engagement.
  • Bring the leg back slowly and repeat.
  • Do this exercise in 3 sets of 15 reps.

when do these

You can program these exercises in several different ways. I like to do the entire routine as an active rest day. Do the entire routine once a week.

Or just pick one or two exercises and use them as a primer to your workout. Just make sure you don’t do the same moves in every workout, since each workout works the core and glute musculature in a different way.

Conversely, you can also choose to add some practice at the end of the training session. They work well whichever way you want them mounted, since they don’t need to weigh a lot or apply a lot of off-center load.

These exercises and breathing techniques will make deadlift back pain a thing of the past.

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