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Posted

I completed my green belt grading on Sunday and am feeling the effects today. However I noticed while doing the grading and especially the press ups that my back was starting to give way and starting to ache.

Are there any specific exercises I can do to improve the strength in my lower back?

Knowing is not enough, we must apply. Willing is not enough, we must do.

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Posted
I completed my green belt grading on Sunday and am feeling the effects today. However I noticed while doing the grading and especially the press ups that my back was starting to give way and starting to ache.

Are there any specific exercises I can do to improve the strength in my lower back?

Good mornings, deadlifts, reverse situps on a bench.

Basically, anything that takes you from a bent over position back to a straight position will work the lower back muscles.

Pay strict attention to form, and do not - do NOT - go really heavy weights to start. It's easy to really jack up the muscles in that area if you pound at them before they can really take it.

Aodhan

There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.


-Douglas Everett, American hockey player

Posted

Thanks for the help I do good mornings but didn't think about reverse situps.

Knowing is not enough, we must apply. Willing is not enough, we must do.

Posted
Thanks for the help I do good mornings but didn't think about reverse situps.

Also, if you have an imbalance (Your back is stronger than your abs), then your back will try to compensate. You should be training opposing muscle groups if you aren't.

Sohan, I'm thinking that weak or tight hamstrings could also have an effect on the back. Truth? Or a bad dream in the morning? :D

Aodhan

There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.


-Douglas Everett, American hockey player

Posted
Thanks for the help I do good mornings but didn't think about reverse situps.

Do NOT do good mornings. Terrible exercise for your back and it will put you in the hospital if you do it wrong. It's the exercise that put Bruce Lee in bed for 6 months. :dead:

Respectfully,

Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

Posted
Thanks for the help I do good mornings but didn't think about reverse situps.

Also, if you have an imbalance (Your back is stronger than your abs), then your back will try to compensate. You should be training opposing muscle groups if you aren't.

Sohan, I'm thinking that weak or tight hamstrings could also have an effect on the back. Truth? Or a bad dream in the morning? :D

Aodhan

You're a smart guy, Aodhan. You missed your calling! :)

It would be a good idea for him to check and see if he's got a lordotic or kyphotic curve to his back. A lordotic curve ("swayback") plus poor measurement in a sit and reach test would indicate this as a likely issue. A kyphotic curve, or "flatback", would be indicative of strong abs over weak back muscles. He said his back "gave out", so the reverse situps will probably help, though he should be careful of overhyperextending his back. He could get a disk rupture.

I'd also be curious to see his position in his stances. If he's made changes recently (arched to flat back on horse stance, for example), this could be causing strain as well. He should probably get a sportsmed physician to give him a look over and ensure there isn't anything biomechanical causing his pain.

Respectfully,

Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

Posted

wow thanks guys, lots to take in. I only do good mornings with very low weights (i read the bit about Bruce Lee and his back).

It seems to start hurting after about 8 press ups, my stomach starts to tighten then i get a twinge in my back and i have to stop.

Knowing is not enough, we must apply. Willing is not enough, we must do.

Posted

Hyperextensions are also good. I wouldn't call good mornings terrible. They work your lower back well. Sure you can hurt yourself if you do them worng. But last I checked, thats the case with any type of weightlifting exercise.

"You know the best thing about pain? It let's you know you're not dead yet!"



http://geshmacheyid.forumotion.com/f14-self-defense

Posted

I wouldn't have the same physique without back hypers. I started with bodyweight and in 10 months worked up to doing 4 sets of 10 with a 45 in my arms and have developed a great lower back. They typical trick with these is to back to back them with weighted crunches and weighted sitting twists. They'll give you some great core definition and power.

"They look up, without realizing they're standing in the palm of your hand"


"I burn alive to keep you warm"

Posted

im still new to this exercise stuff so im keeping it low at the moment. 2 sets of 15 crunches, 2 sets of 15 twisting crunches and 2 sets of normal sit ups. Going to start moving up to doing weighted ones.

Unfortunately the hypers are hard to do as I work out at home and don't have a hyper bench.

Thanks for the help guys.

Knowing is not enough, we must apply. Willing is not enough, we must do.

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