Abdominal/Core Training: Erectors (backside)
Back Extension
Purpose: Develop muscles of the Lower Back (erector spinae)
Starting Position:
- Lay face down on a back extension bench, with your hips positioned off the
end of the bench.
- Hang your upper body down so your head points towards the floor
- Place arms behind your head or cross them over your chest
Procedure:
- Keeping your back straight, extend your body at the hips until your
shoulders are even with your hips.
- Hold for a second, then slowly return to the starting position.
Key Points:
- Do not hyperextend your lower back.
- Keep your back tight and straight throughout the movement.
Straight Leg Deadlift
Purpose: Develop muscles of Lower Back and Hamstrings
Starting Position:
Stand with your feet hip-shoulder width apart and grasp the bar with a
shoulder width grip.
Allow the bar to hang straight down with your arms fully extended
Your legs should be near fully extended but do not lock-out your knees.
Procedure:
- Keeping your legs and back stable, slowly bend at the waist lowering the bar
toward the ground.
- Your shoulders should remain over the bar throughout movement.
- Stop downward motion when you feel a sufficient stretch in your Lower Back
and Hamstrings.
- Return upward to the starting position and then repeat.
Key Points:
- Do not fully lock out your knees.
Keep
your back tight and straight throughout the movement.
Romanian Deadlift
Purpose: Develop muscles of Lower Back and Hamstrings
Starting Position:
Stand with your feet hip-shoulder width apart and grasp the bar with a
shoulder width grip.
2. Allow the bar to hang straight down with your arms fully extended.
- There should be a slight bend in your knees, chest inflated, buttocks out
and back arched.
Procedure:
- Keep the weight as close to your body as possible throughout the movement.
- Slowly descend by pushing your hips back. The bar should travel 4-6 inches
below your knees.
- Hold for a second, then return upward to the starting position.
Key Points:
- Maintain a straight back throughout the entire exercise
- The movement should occur only in your hips, not in your knees.
- You should descend until you feel a stretch in your lower back and
hamstrings.
Good Mornings
Purpose: Develop muscles of Lower Back and Hamstrings
Starting Position:
- Position the bar high on your back
- Keep your chest high and buttocks out with an arch in your lower back.
- Position your feet hip-shoulder width apart with a slight bend in your
knees.
Procedure:
- Slowly bend forward at your hips until your torso is parallel with the
ground.
- Face up and look forward throughout the movement (never look down).
- Return to starting position and repeat
Key Points:
- Maintain a slight tight arch in your lower back throughout the movement
- Do
not lock out your knees.
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Simultaneous Arm and Leg Raises (Superman)
Purpose: Develop muscles of Lower Back
Starting Position:
Lay face down on the floor with your arms extended above your head.
Your legs should be slightly closer then shoulder width apart.
Keep your chin in contact with the ground.
Procedure:
- Raise your arms six inches off the ground while simultaneously raising your
legs six
inches off the ground.
- Hold for a two count.
- Return to starting position and repeat.
Key Points:
- Do not raise your arms or legs more then six inches off ground.
© Copyright 2000-2003 Gregory A. Werner
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