lower back

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An Unorthodox Look at Injury Prevention

heavy rope training

Injury prevention exercises (so called “prehab” exercises) are the rage in strength and conditioning. This is a great approach in a personal training setting or in a high performance facility with a small athlete to coach ratio. This is problematic in a team setting where training time is very limited and there may be 20-100 athletes exercising at one time.   Typically, injury prevention exercises address one of several areas: The shoulder (i.e. rotator cuff strengthening exercises) The lower back...

Hex Bar Deadlifts May Be Important For Athletes

hexagonal bar

The hex bar has been a popular tool for deadlifts for a number of years now. While the hex bar isn’t specific to what a powerlifter does in competition, it might have some advantages for an athlete. First, in theory it would not require as much technique as a straight bar deadlift. Second, it’s theorized to take some of the stress off the lower back. Third, it’s going to save an athlete’s shins as the bar isn’t going to be...

Good Morning Variations

The good morning is a class of exercises that trains the hamstrings, glutes, and lower back. It does this in a way that forces these muscle groups to work together, which is a huge benefit for athletes. There are three primary variations of the good morning exercise: standing, seated, and the explosive good morning. Standing good mornings: Stand up with the barbell on the back of your shoulders. Set your feet hip-width apart, unlock your knees. Keeping your chest out...

Training the Hamstrings, Glutes, and Lower Back Part 1

This post will describe several exercises and sample workouts to help strengthen the hamstrings and glutes. We’ll focus on the following exercises: Romanian deadlifts, standing good mornings, reverse hyperextensions, and back raises. Romanian Deadlifts: Stand up with the barbell in your hands, take a shoulder-width grip on the bar. Set your feet hip-width apart, unlock your knees. Keeping your chest out and shoulders back, push your hips back and slide the bar down your thighs as far as your flexibility...