ITT: Exercises that fix you
the best way to strengthen the lower back is actually not bend over as repeated spinal flexion degrades the discs. you want to move your body from a standing position rather. this strengthens the core musculature that supports the lower back. move on your legs in all directions and rigorously. briskly walking moving your arms in a controlled fashion is the best safest way to improve your low back function
>>76929266>does nothing
>>76929273Based and sleep pilled. Also fuck captchas
>>76929384I'm seeing less spam thanks to these captchas so I'm going to enjoy for a week until the shill bots are updated
>>76929369retarded
>>76929570I would murder you if I met you irl. I'd cut your corpse into pieces and give the cute body parts away to children.
>>76929369Muscles need isometric contraction, flexion and extension to get bigger. I agree it's safer to not use the discs though
>>76929579Why are you trying to make your low back muscles bigger? There's no benefit to it whatsoever only potential risks. If you're so weak you can't perform basic physical activity this is the last exercise you should consider. Go for a walk. Get off your ass and do something. Virtually all physical activity works the core musculature due to being bipedal.
>>76929384i like em
>>76929583That low back ability guy and others following the modern lore claim that larger back muscles acquired with flexion exercises like Jefferson curl and back extension machine will keep your discs safe and "bulletproof"
>>76929266>*targets all you're lagging muscles*
>>76929608the best way to protect the low back is to create superstifness throughout the core with gentle exercises like bird dogs. Jefferson curls are memelifts to gawk at for social media retards. there's no value in performing such lifts
>>76929266pretty much any rear delt isolation work. Once you have been lifting for a few years, you really need to start incorporating some rear delt/rotator cuff work into your exercise rotation. Almost anyone who lifts will have naturally underdeveloped rear delts and a weak shoulder girdle unless you specifically train it.Good exercises - >band pull aparts>Y press >reverse flys>facepullsI'd throw some dead hangs in there too just for spine and shoulder health.
Pull-ups fix your upper backDeadlifts fix your entire chain from bottom to topFace pulls save your rotator cuffsReverse cable flies save your shouldersStretching your pecs fixes your postureCalf raises makes you look less like a fagIncline bench press saves your chest shoulders elbows sternum and clavicle while still hitting the chest better
>>76929273basado
>>76929369>I have no idea what the fuck I am talking aboutThe best way to strengthen your back is not train your deep spinal musculature, because that would require muh evil spinal flexion, so they become atrophied. Brilliant.
>>76929608the broccoli zoomer back boi is correct but you absolutely also need to be training your core as well, if not more.
>>76929702Spinal flexion is fine. Heavy spinal flexion is retarded. Enjoy blowing your back out you stupid faggot and im not going to be a nice person when you do I'm going to make your life living hell forever fucking loser
>>76929707no he isn't he's a stupid faggot putting on a clown show for social media. I'd knock his teeth out if I met him irl and I'd do it again and again gay ass queer
>>76929266Yes if weighed
>>76929273So true, I cannot understate just how important good sleeps are on not just gains but on overall health and wellbeing. If you're not getting restful sleeps thats the first thing you should fix, as it impacts just about everything else.
I was going to say walking but this >>76929369 faggot turned me off. Don't walk it's for faggots.
>>76929758>>76929761Meds.
>>76929956blow it out yer ass queer
>>76929961t. bend over bot telling others to take meds. how cute. no where outside this mentally deranged cesspool is anyone telling people to do fucked in the ass lifts. go to any gym ever and observe what the most fit people there are doing. treadmill, machines/cables maybe dbs. nobody is doing your autism exercises because the lower back and legs are already effectively strengthened through common exercises
>>76929266Fixed my fucked up back from deadlifting doing this.
>>76929266genuinely have no idea what i'm supposed to do on thesei go up fast, hold for a second, then slowly go down. but they're too easy. every time i hop on one i add another plate and im up to 6 plates now and im afraid im doing them wrong and im gonna pop something.am i supposed to do low weight and 12-16 reps? do i need a specific form? what am i doing wrong? i rarely do high weight deadlifts so i refuse to believe my lower back is insanely strong.
>>76929702This guy gets it
>>769300086 plates? You are doing this with 315 lbs?
>>76930008i think you are doing a different exercise, anon.
>>76930008I did 300lbs on a back extension machine untrained. Your lower back doesn't need retarded shit like back extensions or deadlifts unless you're a sedentary emaciated faggot who struggles to carry a 10lb bag of groceries
>>76929987Post body immediately.
where is this mong head
Military guys do this for a reason. Abs and hip flexors should work together. Do not underestimate.
>>76930224I had never been to the gym before I just do calisthenics at home. It was this exact machine m8. my friend wanted me to go so I tagged along. hopped on and did the full stack for 10 reps ez got bored and left. actually I think the was 280 any case it was eZ.
>>76929266Visited snap city in 2020 deadlifting 355. Had done it the week before for 5 reps, then worked a 60 hour week with 4 hours sleep a night, eating fast food and went to boxing class. Went to deadlift again and 305 felt heavy. 335 was a grind. 355 barely moved but I was determined to hit 5 singles just to get the volume in and THEN begin the rest week I should have taken earlier. Second rep got halfway up and something failed. Took most of the weight off the bar to feel out 135 and straight could not feel my body handling that part of the movement, like something was disconnected where the lumbar meets the sacrum. After the injury, for months, I couldn't lift my left leg or pick up a 45 lbs barbell without pinching a nerve and collapsing. Had several repeat injuries just squatting ~95 for reps. Doctors told me nothing was wrong, of course, because I don't have insurance and I'm not worth real effort. Started doing back extensions and within the year I was at 105 lbs for 3x20. Haven't deadlifted since, but squatting 205 for 20 is totally doable now. Weighted back extensions and weighted ab wheel work are GOAT tier spinal rehab.
>>76930317Not the same thing at all anon
>>76930357yes one is a hyperextension the other a back extension both of which target the erector spinae. what's your point? I replied out the entire weight stack zero warm up ez never been to a gym in my life
>>76930268no bot :D doesn't isolate the psoas bot! :D :D :D
>>76930008Holy fuck anon 6 plates on this ? You must be a tank. How is that even possible? Post body immediately
>>76930359u r gud trol m8 i salut 07
>>76930351>because I don't have insuranceWhy are Americans like this?
>>76930734I have dumb white trash genes, grew up with no father, and clawed my way out of homelessness and drug addiction to make $18.69 an hour. My rent is $1900 a month. And also every time I fuck your mom I have to pay $50 because that stupid slut overestimates her value.
>>76930646
>>76930802
I really enjoy good mornings
>>76929649Facepull at 20-25 reps might be my favorite exercise. It genuinely feels like scratching an itch to me
