>>77047698
you go through extension with deadlift. are you daft?

>>77047707
Barely worth mentioning, just a few degrees.
>Do you need flexion to train low back or is isometric & a tiny extension enough
Better?

>>77047719
deadlift is fine. you work it with your other compounds too. BB row etc.

>>77047698
You should do it because you will likely not work that range of motion elsewhere and having a strong low back makes you more resilient to injury.

>>77047698
When I'm not training deadlifts, I do high pulls or cleans plus extensions like in the pick with exaggerated range of motion in my low back. My erectors etc get stronger on deadlifts, but have better growth on the other side.

>>77047740
FPBP

I don't know if it's needed, but my lower back feels really fucking good when doing back extensions. I do it for that reason alone

>>77047698
Do back extensions and sit ups on a ghd machine for extension and flexion respectively. A flexible and strong spine is a pain-free and healthy spine, don't listen to the glassbacks or you'd just rot away in a chair for the rest of your life.

>>77047901
>>77047740
That's the strange thing. We know that all muscles get stronger when you go through the full ROM, but the low back is the only spot you are dissuaded to flex? It only makes sense if they say it because the muscle there is small and the joints critical and easy to snap.

>>77048791
I think McGill recommends bird dogs as the safest way to strengthen the supportive spinal musculature

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>>77047698
This guy has had a lot of success with back focus and advocates full ROM, high rep back extensions among a lot of other tools.

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>>77047740
>>77048015
When you see ego lifting fags getting wrecked by deadlift it's mostly because their spinal erectors are strong but the deep muscles and structures that hold spinal discs together are weak and when they flex even a little under load, they go into snap city. Train your lower back safely, start with a small load.

>>77047698
For what it's worth, I pulled a muscle in my lower back doing a warm up deadlift set. It was a pathetic amount of weight too, like 205.
A year ago, I did something similar I think on a squat. Something in the lower right side of my back. Asshole muscle there was just weak.
I fixed it both times very quickly by doing lower back hyper extensions and then adding weights to them.
Nowadays I've come to accept there's something on my lower back either genetics or a weakness, I don't know that is fixed when I do warm ups of back hyper extensions before doing squats and deadlifts.
I find the back hyper extensions remind me to go onto the correct form when the muscle is warm up versus cold.
Some food for thought. On my leg days I do 2x12 with a 80lbs weight

>>77049664
An unethical clickbait channel is trust worthy huh.
>>77048900 even mcgill recognizes (outside his book anyways) the big 3 aren't a cure all for everybody. Yet this guy baits so certainly.
I will give credit thought that bottom right photo of legs fully straight up while reaching down is interesting. Flexibility can be very important in the real world depending on the movements and body shape. Especially sports like ... Well McGill guests talk on some podcast going into detail.


>>77048974
You are mentally ill

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>>77049904

>>77049852
I know but if you have a spinal injury the bird dog is the safest rehab exercise or way to strengthen the supportive musculature without herniating the discs. This is because the corresponding musculature is activated to a high degree without the sheering and compressive forces on the spine being very low

you don't NEED it. some athletes and strength athletes purposely train flexion and some never train it. some strength coaches theorize that ANY weighted flexion is doing small amounts of damage to your discs that adds up over a lifetime but there's no proof of it. others say it's a function of your spine and you should train it to prevent injury. if you get strong on deads, good mornings, etc, you will have big erectors regardless if you purposely train flexion or always keep a perfectly rigid spine and never train flexion.

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>>77047698
I like creeping on girls from a distance at my gym while they use this machine so I can check out there asses.

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>>77050022
Yes of course if you're injured you avoid flexion and walk everywhere. The big question is if you are healthy-ish, do you risk it or keep it safe (lmao) with SQ & DL.
>>77050201
We would maybe need a spine surgeon that has seen what how the low back discs and adjacent tissue look and behave. I'm amazed that there's no consensus on this question. That must be one of the few fitness grey areas left

>>77050022
>>77049852
The mcgill big 3 is beginner shit for people with injured spines. Anyone with a modicum of strength will not get anything of value from them.

>>77047698
all those russian weightlifters on youtube says you will become paraplegic if you dont to them

>>77047698
Idk nigger, all I do know is that there's a wierd delay to the muscle soreness I get from doing back extensions. It takes about 60-90s after doing my reps that I start to feel the muscle work sensation. It is bizarre.

>>77050201
>doing small amounts of damage to the disc
literal bullshit.
the spinal disc compress and if they do not decompress this does far more damage as the tissue modulates to the new total mass.

Not saying do meme exercises, but you should 100% go to full disc rom as often as you can to have healthy disc. Otherwise you do run the risk of losing permanent mobility of said disc.
Like those dudes who lose 1 inch as the day goes on, but wake up 1 inch taller. Yeah that gets worst and eventually doesn't ever recover.

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>>77051431
>whereas passive spine bending under external load when you pick sth up from the floor or

>>77051431
>>77051436
I hate you bot, and I want all of the worst things that can happen to a person in life to happen to you.

>>77051467
I hate you because you constantly shit up good threads. Like nigger can't you go to /b/ with the rest of your kind?

>>77051499
Wow its that easy?
Going to look into this mcgill guy.
Been developing some hip pain from my sedentary job despite execising daily so I figured I must be missing something in my regimin.

>>77051499
Are you in favor of hyperextensions or not? Please yes or no for a simple man

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>>77051618
>Wow its that easy?
and conveniently u did not quote the "what is dat easy" bot
there's nothing to look up - I AM
>>77051431
>>77051467
the real deal
and that's why u just blocked me from cross-linking bot
>>77046579

git abs with Mcgill crunch actively pressing lumbar spine on hands, monitor legs as u do it, they ought to be relaxed
https://www.youtube.com/watch?v=DDJIDySQFgU [Embed] [Embed]
remember to breathe as you do it, yes breathe, this is very important as psoas is connected to diaphragm as i said already

and that's what is the thread that's crossed out:

stand sideways to anchor point of rubber which is horizontal
hook rubber on wrist with fully protracted and internally rotated shoulder - keep working arm loose
then press with free hand on biceps of working arm providing fulcrum point for movement (in the picture it's knee that's the fulcrum)
extend elbow of working arm & undulate between near full extension of elbow and full extension of elbow

it's the same principle as picture, shoulder protraction disengages lats and traps u normally "work" with triceps pushdowns and such

such alignment also shifts away tension from long head which u normally abuse during "triceps" movements into lateral and medial head

overhead is dogshit bot cause long head jams into shoulder joint and precludes entire triceps from continuous tension on muscle belly - necessary condition for optimal hypertrophy movement
it also fucks up shoulder - no refunds

>>77051635
> i'm lemtardemed, and cunt read

>yeah do deadlifts that will fix ya
>no go hyperxtensions if u fucked your back with deadlifts - that will fix ya
it's exact same motion bot

> Error: You are banned.
well thank u bot, u made my day xD

>>77051643
>> Error: You are banned.
>well thank u bot, u made my day xD
and more deleting - that's why thread has no continuity now
u need range-ban bot :D dunno, u haven't done it in a while, was this ability taken away from you?

Bump

>>77047698
This is really good if you do them heavy with a barbell from the floor. You don't really need to deadlift imo if you do barbell 45 degree back extensions and a row of your choice. You can load them pretty heavy like 50-60% of your deadlift max (if you deadlift). 2-5 plates should be good for most people. Also, you can get a good iso if you hold the extension at the top with one leg with light dumbbells for like 30-45 seconds. Hold the dbs on the side with your fingertips and you can work your grip and forearms a little too.

>>77047698
you are the stupidest nigger faggot, don't worry cock sucker youll never be remembered

>>77051080
What's their reasoning?

>>77055000
alcohol + enough roids to kill a horse

Is there any danger doing too much of these? Ive been training to get up to 30 reps with no weight just because its fun, sometimes 4-5 times a week 4 sets of maximum reps. I dont overextend up top i only go to parralell. Feels good and other exercises also feels better the stronger i get. I havent done squats och DL in ages cause of too scared and injuries waaay back.

>>77055024
Shut the fuck up