Category Archives: lower back exercises

5 Body Weight Exercises for a Chiseled Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Body weight conditioning #Bodyweightconditioning has always been an excellent way of training ones’ body, it requires little to no equipment and exercise routines can be done at almost any location. Body weight conditioning often restores our commitment to fitness and makes us concentrate on our form throughout each movement pattern. In this blog post, I share 5 body weight excises that will help you chisel out your back.

Complete 3 sets with 15 repetitions of the 5 exercises listed below with 1:30 minute rest periods between sets.

1) Pull-up

pull - up

  • The pull-up is performed with a palms facing forward position.
  • The body is suspended by the arms, gripping something, and pulls up.
  • The wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso.
  • The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.
  • Repeat

2) Inverted row

Inverted row

  • Lay flat on your back under a bar, a table or other sturdy surface
  • Grab your bar or bar substitute with your arms fully extended and your palms facing away from you.
  • Keep your body straight and lift yourself up. Slowly return to your starting position. You can make this easier by sitting on your hips or harder by raising your feet on a bench.

3) Pike push-up

Pike push-up

  • Start from a classic pushup position. Keep your legs straight and walk your hands back so you are in a pike position.
  • Your upper body and lower body should be at about a 90 degree angle.
  • Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders.
  • Contract the core. Bend the elbows and lower yourself down until your head almost contacts the ground. Press back up.

4) Isometric wide grip pull ups

Isometric wide grip pull up’s

  • Set your hands palms down and facing away from you at a wide grip on the bar.
  • Pull yourself up so that your chin is above the bar and hold the position. Try to hold each repetition for the same amount of time.

5) Superman’s

Superman’s

  • Lay face down with your arms straight ahead of you.
  • In a controlled motion, lift your upper body and legs off the floor.
  • Hold the final position for 5 seconds before slowly returning to the first position.Superman’s

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Sources:

5 TRX Exercises for a Defined Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Starting off this article by explaining what exactly is TRX would be critical before attempting its’ exercises. Born in the Navy SEALs, Suspension Training (#TRX) bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Continuing from our previous article posted, we are now checking out a multitude of pieces of equipment and how they can be applied towards creating a #DefinedBack. Check out these 5 exercises below and be sure to incorporate them into your “back” routine.

1) TRX Y Deltoid Fly:

Deltoids - 3Deltoids - 4  Builds strength and stability in the rear and middle parts of the shoulders.

2) TRX T Deltoid Fly

DSC_1051DSC_1053  Builds strength and stability in the rear shoulders and upper back.

 3) TRX L Deltoid Fly

TRX L Deltoid Fly  Strengthens external rotators with some stabilization support from the lats, biceps and forearms.

4) TRX Row

Row - 1Row - 2  Strengthens back muscles dependent on the position of a high or low row. Apply the pendulum theory and stance in order to increase exercise difficulty.

5) TRX Supine Plank

TRX Supine Plank  Increases flexibility in the anterior shoulder and builds strength and stability in the upper body.

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Sources:

https://www.trxtraining.com/suspension-training

 

Super Bowl of “Back” Exercises

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

With an incredible Super Bowl XLIX now behind us, we may now focus on our own epic battle of crowning the “2” most effective back exercises. Our earlier posts set up this discussion, so if you’ve missed them and haven’t commented, check out………

From all of our readers comments it was clear that we narrow this match-up to “2” back exercises, that will compete for the @FitnessPropelled “Best Back Exercise”. The match-up is between the #Deadlift vs #Pull-Up’s.

Deadlifts

01-fitness-motivation-sexy-women-deadlifting The deadlift is a compound movement that works a variety of muscles groups:

  • The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
  • The gluteus maximus and hamstrings work to extend the hip joint.
  • The quadriceps work to extend the knee joint.
  • The adductor magnus works to stabilize the legs.

The deadlift activates a large number of individual muscles, in particular the back being:

How to do it:

  1. Make sure that your feet are hip width apart.
  2. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
  3. Lower your hips and bend knees until your shins contact the bar.
  4. Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
  5. After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
  6. Lower the bar by bending at the hips and guiding it to the floor.

Pull-ups

index A pull-up is an upper-body compound pulling exercise. The pull-up is performed with a palms facing forward position.

  • A pull up is a closed-chain bodyweight movement where the body is suspended by the arms, gripping something, and pulls up.
  • The wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso.
  • The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.

The pull up engages numerous individual muscles. Again, with a focus on the back the pull up targets

How to do it:

  1. Step up and grasp bar with wide grip palms facing away.
  2. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Which of these two top notch back exercises gets your vote and why? Leave your comment below…..

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Sources:

  • Bodybuilding.com
  • Wikipedia.com

6 Must Do Exercises for a Well Defined Lower Back

lower-backBy: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Including lower back exercises into your overall workout program are the cornerstone for building an impressive physique and prolonged functional fitness. With a focused approach on the lower erector spinae, the section of muscle that covers the thoracic spine promotes good posture and a pain free lower back. Before we get into the 6 exercises that will forever be included into your lower back program, let us look at the anatomy of the “Lower Back”.

                                                Lower Back Anatomy
The Erector Spinae muscle actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis. The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position.

For more information on the iliocostalis, longissimus and spinalis please visit: http://www.musclesused.com/erector-spinae-2/

6 Exercises for a Well Defined Lower Back

1) Stiff Leg Barbell Good Mornings:

Good am

  1. Set up a bar (with sufficient weight) on a rack that best matches your height.
  2. Step under the bar and place the back of your shoulders (slightly below the neck) across it.
  3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  4. Step away from the rack and position your legs using a medium, shoulder-width stance.
  5. Keep your head up at all times and maintain a straight back.
  6. Lower your torso forward by bending at the hips until it is parallel with the floor.
  7. Elevate torso back to starting position.

2) Deficit or Incline Deadlifts

deficit dead lifts

  1.  Start by standing on a platform, 1-5 inches in height.
  2. Make sure that your feet are hip width apart.
  3. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
  4. Lower your hips and bend knees until your shins contact the bar.
  5. Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
  6. After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
  7. Lower the bar by bending at the hips and guiding it to the floor.

3) Prone Hip Extensions on a Core Ball

prone hip e.

  1. Lie on your stomach on the core ball. Place hands (or elbows and forearms) on ground. Legs extended, toes touching floor.
  2. Extend hips by contracting gluteus muscles and lifting your feet up and off the ground.
  3. Slowly return to the starting position. Repeat the exercise.

4) Bulgarian Split Squat

Bulgarian split squats

  1. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
  2. Stand in a staggered stance, your left foot in front of your right. Set your feet 2 to 3 feet apart.
  3. Place just the instep of your back foot on a bench. When you’re doing split squats, the higher your foot is elevated, the harder the exercise.
  4. Your front knee should be slightly bent.
  5. Brace your core.
  6. Drop on your planted foot bending through the waist, keeping your core braced and trunk tall. Return to standing and repeat for your set number then switch legs.

5) Wood Chops with Medicine Ball

wood chops

  1. Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball to your left shoulder.
  2. On an exhale, pull abs to spine, and “chop” the ball down diagonally across your body toward your right knee.
  3. Emphasize the rotation stemming from your torso.
  4. Control the ball back up to the starting position. Repeat for your set number and change sides.

6) Alternating Supermans

supermans

  1. Lie face down on a mat with your arms stretched above your head (like superman)
  2. Raise your right arm and left leg about 5-6 inches off the ground
  3. Hold for 3 seconds and relax.
  4. Repeat with the opposite arm and leg.

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Sources:

  • 3 Exercises for A Strong Lower Back -by Mehmet Edip
  • Musclesused.com
  •  Google Images