Welcome to Benchmarkiron blog
Welcome one and all to the benchmark Blog. This is Doc, and I hope all will make use of this free exchange of information with regard to HIT training.
4 Responses to “Welcome to Benchmarkiron blog”
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December 21, 2007 at 6:51 pm
What are the best conventional exercises for the lower back? If the Straight Leg Deadlift is one of your choices, what is the proper way to perform that exercise?
December 21, 2007 at 7:12 pm
By conventional exercises, I take you mean “standard” or FREE weight exercises. Now, that’s an oxmoron if I ever heard one, try to get them “free” at any store. The list of standard equipment low back movements is a bit varied, including but not limited to :bent leg deadlift, stiff leg deadlift, partial deadlifts, trap bar deadlifts (stif leg and bend leg) hyper extensions, sumo deadlifts,and reverse back extension. HMM I am sure I may have left a few out.
While I perfer and train the majority of my clients on different aspects of the hyper extension, in place of the stiff leg deadlift, if one takes his time, learns and practices proper form in the stif leg version, it is by many accounts more effective in its application, but it can be dangerous when done without profer instruction and supervision.
ALL low back movements must be taken with a grain of salt when it comes to their application and performance. I perfer the reverse back extension or partial deadlift when standard lifts are used. And while there are several reverse back extension machines and devices for use, if one is strapped for cash or training where one isn’t avaliable, then a simple one can be constructed for use with the standard squat rack for just a few dollars and some time. This movements while working the lumbar places far less stress on the knees.
December 21, 2007 at 8:54 pm
In response to my previous question, you advocated doing the reverse back extension. What exactly is that? I have never heard of it.
December 22, 2007 at 10:30 am
The reverse back extension can best be described as a hyperextension or regular back extension only in REVERSE. In a hyper extension the lower body is fixed into a nomoving position, be that a 45 degree angle or a 90 degree angle but the lower body is stationary. The torso is then lowered and then rased back to a point just past parallel to the floor.
In the reverse back extension, the upper body is stationary and parallel to the floor with the legs at a right angle. The legs are then rasied to a position that puts them in line with the upper torso. Hince the name “Reverse” back extension.
You will need some form of high bench (your feet must hang straight down without making contact with the floor) or ham/glute bench although one can utilize the squat rack if he is inventive by nature. This application can supply a means of utilizing wieght with the exercise without needing to try and hold a dumbell with your feet.
Several types of machines can be found also that make the application easier and safer in the gym setting. Go to power-lift.com and under products you will find several photos of several machine models. Hope this helps