Hi guys,
As some of you might know, I've had some probs with my lower back the last half year. Now since I've been doing MM drills and avoiding going heavy on exercises that make me feel something in my lower back,it's going better again with my back. But you guys know this injury prevention stuff better than me, so can anyone help me with this?
my routine:
LB1
- PL squat ( fairly high reps, around 8 reps)
- Speed or light deadlift (2-3 weeks) / deadlift (1week)
- Unilateral movement (quad dom)
- extra hamstring assistance (don't know if it's necessary after previous exercises)
- Core work
- Additional core work
LB2
- Pclean + front squat
- Full squat
- Unilateral (Hip dom)
- extra hams assistance (if necessary)
- Core work
- Additional core work
So how does that look? How should I do core strengthening? I've been doing RC twist situps, Hyperextensions, airplanes and OH squats the last couple of weeks. Should I go for more compounds like the OH squat or stick to isolation exercises like the situps?
Goal: - stronger in PL exercises
- stronger in OL exercises (secondary)
Can the sit-ups, sidebends, hyperextensions, etc. You want stability at your lumbar spine - not mobility. Lots of info on this in our new DVD set: www.BuildingtheEfficientAthlet e.com
Hi guys,
As some of you might know, I've had some probs with my lower back the last half year. Now since I've been doing MM drills and avoiding going heavy on exercises that make me feel something in my lower back,it's going better again with my back. But you guys know this injury prevention stuff better than me, so can anyone help me with this?
my routine:
LB1
- PL squat ( fairly high reps, around 8 reps)
- Speed or light deadlift (2-3 weeks) / deadlift (1week)
- Unilateral movement (quad dom)
- extra hamstring assistance (don't know if it's necessary after previous exercises)
- Core work
- Additional core work
LB2
- Pclean + front squat
- Full squat
- Unilateral (Hip dom)
- extra hams assistance (if necessary)
- Core work
- Additional core work
So how does that look? How should I do core strengthening? I've been doing RC twist situps, Hyperextensions, airplanes and OH squats the last couple of weeks. Should I go for more compounds like the OH squat or stick to isolation exercises like the situps?
Goal: - stronger in PL exercises
- stronger in OL exercises (secondary)
Thx guys!
Lowerbody day 1 looks pretty good but I would change a bit on #2. If you are already doing powerclean and front squats, not a lot of need for the full squats.
With your core work...like Eric said, focus on stability. Lots of planks, side planks, bridges to get the muscles around the spine firing correctly to stabalize the low back. I would also take it and put it first in the workout. Right now it should be your biggest priority because its the stuff thats going to keep the back heathly.
Danny
__________________
Limitations are for people who have them.
The reason for those full squats on #2 is because I probably won't be doing much front squatting (max 3 reps), the purpose of the Powercleans + FS is to get better at the clean. Eventually the Pclean + FS will be replaced by squat cleans.
Do you have a link on how to perform a bridge? I always thought bridges and planks were the same thing.
how's this for the core work?
LB1:
beginning of WO: planks
End: OH squats (5-8 reps)
LB2:
Beginning: side planks
End: Full snatches ( low weight, can't afford to fail on my floor with hevay weights)
Danny said planks, side planks, and bridges. What Alco posted is the plank (aka pillar bridge) and side plank. The kind of bridge Danny is talking about (I'm pretty sure) is glute bridging and its variations. There are pics of planks and bridges down the left side of this page.
I don't have a link for shoulder gliders. Get down in push-up position and walk on your hands, dragging your feet behind you on something slick like a towel on a hard floor or a protein jug lid on carpet.
Danny said planks, side planks, and bridges. What Alco posted is the plank (aka pillar bridge) and side plank. The kind of bridge Danny is talking about (I'm pretty sure) is glute bridging and its variations. There are pics of planks and bridges down the left side of this page.
I don't have a link for shoulder gliders. Get down in push-up position and walk on your hands, dragging your feet behind you on something slick like a towel on a hard floor or a protein jug lid on carpet.
Thx for articles lisa! I suck at finding stuff at T-nation. Those exercises look so much fun too.
help requested: LB routine
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