weighted hyperextensions are awesome. I put a 45lb plate behind my head, but you might just want to start with only your body weight…
Thanks guys. Keep the suggestions coming.
let me hit you in the back with 2x4 repetitively
Care to explain? Coming from my experiences things like hyper-extensions put more stress on the spine than traditional dead-lifts.
When I started lifting I had serious back pain, it runs in my family. Deadlifts were recommended to me, and I used them without any other excersices that targeted my lower back. I never had a single issue, and I don’t have back pain anymore. There are just too many people that HURT their backs using improper technique.
A good exercise would be banging some hoe doggy style, not sure if you’re into that kind of thing though :lol
Coming from personal experience, it’s much easier to hurt yourself doing a deadlift than a hyperextension.
He could have her hold a fleshlight near her vayjay?
hyperextensions are terrible if u have back problems!!! they put all the force on one spot. its like a piviot point or folcrum for all that pressure to go right to your lower back.
i have a hurniated disc and when i do these, fucking shit man! i do bent over rows with 370lbs but weighted hypers are not for me.
another thing u can do that goes with lower back is working your hams.
the main issue with deads is you have to make sure your form is perfect. i still think goodmornings are perfect for starters.
Yeah, I see your point I can agree with that.
Everyone is different I guess man. I’ve always had good luck with them, however not so much with deadlifts. I need someone to train me properly on the technique, my problem is actually with setting the weight down.
deads take a lot to master perfectly.
So I’ve been doing some googling, etc. and this is the workout ‘plan’ I’ve come up with for the time being. My plan is to work out the abs and back, as well as do basic work on the rest of the core the best I can.
Day A:
- Do some basic stretching of the legs, arms, and back
- Lift Leg Pushups - 15 x each side - Link
- Abs Workout - 15 x to start on both workouts - Link
- Quadruped - 10 x each side (and modify it slightly eventually by pulling my arm and knee together under myself) - Link
- Lower Back Lunge - 15 x each side - Link
- Aquaman - 2x15
Day B:
- Do some basic stretching of the legs, arms, and back
- Lift Leg Pushups - 15 x each side - Link
- Abs Workout - 15 x to start on both workouts - Link
- Goodmornings - 2x15
- Lower Back Lunge - 15 x each side - Link
- Superman - 2x15
Any suggestions or comments?
Anyone?
What do you want to know? For someone trying to improve body composition, that workout plan sucks.
Well then alter it Mr. Know It All.
I do not want bigger arms. I do not want a bigger chest. I want a stronger back/mid-section and just do pushups to round it out a little because it never hurts to do them. What do you suggest I do without incorporating weights or gym memberships.
From what I have read, the things above will stretch and strengthen my back. That is all I’m concerned with. But, it sucks. So fill me in.
How are you going to do goodmornings w/o a gym membership? Anyhow, proper resistance training builds strength, suck it up and get a gym membership, you’ve got the time.
But my general recommendation would be talk to a physical therapist, none of us on here have any training on improving the strength/mobility of injured body parts, we are all just pretty much guessing.
Pretty crazy hearing ‘Mr Know It All’ refer you to someone else, eh?
Fall down some stairs
my p/t has me do a few diff forms of situps mostly while at home , do to most of the time back problems can be lessoned by havin a good core "meaning abs "