I have an Icarian and Hammer Strength
machine at my gym so I can vary but, the gist is to have the chest supported
and to isolate the rowing muscles. You do this by eliminating the
erectors and any kind of bending bounce you can get when doing either a
seated or bent over row. I like to use both a high grip and a lower
grip to hit little different areas of my back. Arched back good mornings,
these will shoot your squats up because it mimics the bend you get at your
waist during a squat. If you are proportioned like me (long legs,
short torso) then this is important because you have to lean to maintain
the bar over your heals. Deadlifts from your shins...okay, these
suck! Basically they are partial conventional Deadlifts that you
pull from just under the knees. The kicker is you use a really wide
grip. I put my pointer finger on the rings and do them a little faster
and with a consistent tempo. I usually do 2 sets of 20 but, I have
just started trying 4 sets of 10 and I like it. This isn't a mass
builder. This will strengthen your erectors for prolonged abuse.
Give emí some endurance to handle those heavy DL days from start to finish.
is a fair portion of what I am using these days and I am seeing spectacular
results. You can check the archives for my previous Louie routine
and see how some of the exercises are doled out in the course of the macro
cycle. I am especially pleased with the fact I was unable to do ANY
back motions a year ago due to an injury. I think that is when I
realized how important a COMPLETE back system is. My training has
reflected my attempt to do this and as a result I am at an all-time high
in my lifts and I donít think the back is 100% yet!!! Funny how things
work out, huh? If you are going to really get fired up on building
your back I would suggest purchasing a Gymnastics Ball. You can find
them on the web (I think Louieís site has them) but, this will keep your
back stretched out and flexible. It was a godsend in my recovery
and I roll around on my every single day. The exercises you do with
the ball will stabilize you whole hip girdle and I think you will be pleasantly
surprised with the results in the gym.
about covers the gist of it. I strongly suggest you increase your
abdominal work to accommodate the back work. Not high rep crunches
either...you need to train your hip girdle with weight and continue to
strengthen this area. If you donít you are going to unbalance these
antagonistic muscle groups and you will get a tilt in your pelvis to the
rear. Now you are having low back troubles and your life just got
infinitely more difficult. With that, let me talk briefly about one
final erector motion that is phenomenal. Simply back raises, you
do them on a Roman Chair sit-up bench but, slide towards your feet until
your pelvic bone is on the pads. When you bend over and your head
approaches the ground your back is rounding. To return DO NOT flex
your glutes or hamstrings. Simply straighten your back. It
is a VERY subtle motion but, when you get it right it will really strengthen
your erectors. I have just now (after about 1 and 1/2 months) added
any weight. Perform them slow and correctly and you will see incredible
gains in your lower back strength.
hope that there is something in here that you can use...as always, if anyone
has a question or comment please donít hesitate to e-mail me or post on
GOHEAVY.com. I welcome any suggestions or comments concerning this,
or other articles. In the meantime, train heavy and smart, I hope
all your lifts are PRís and take no prisoners from your back. It
is immensely critical in all your lifts so the stronger you make it the
stronger you make your total.
Good liftiní and best of luck...see
you next month.
|Wade Hanna is a former High-School
and Collegiate football player (Middle Linebacker and Nose guard) who was
involved in Track & Field throwing events as well (Shot, Discus, Javelin).
After College he enlisted in the United States Marine Corps where he worked
in Corrections. A weightlifter since the age of 14 Wade is a recent
addition to competitive Powerlifting. Bitten by the competitive bug
he competes in the #275 weight class with hopes of advancing to the #319.
Married and the father of one daughter Wade currently works for the Michigan
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