I hate people for real. Just today I went in there in a time crunch and I noticed this girl dressed up (fitted maxi skirt, top, makeup, all that) just hanging out with some dude who was doing his workout. Dude... read the room and wait for him outside. We all wanna be out of here asap and if you two keep mingling out there, the spots aren't becoming available as fast as they could.
Try putting a sort of platform to give you height. I've seen some people do this and it might help. You should ever so slightly bend your knees while doing this. How tall are you?
Yeah same, bc I'm hypermobile...are you? My knees bend inside out ever so slightly but it's enough to make this torture and it's very hard/wrong feeling to try to keep a small bend in my knees.
@trix4092 it hurts when I do it w zero weight! I keep a bend in my knees for things like forward folds but it feels wrong/not possible on this thing. It's like it pushes my feet too forward, causing my knees to hyperextend. I've tried every single setting on it and it only doesnt hurt when it's way too high and my top half is just dangling lol so, I just use it for spinal decompression and do other machines/exercises for my back, glutes and legs
I get that the function of the spinal erectors is primarily to stabilize the core isometrically, but I don't think that means that that is the only way you should train them. If you want muscles to grow or be stronger, you don't train them with isometric exercises only. You use a full movement with a concentric and eccentric phase. It's also worth noting that even if the primary function of the spinal erectors is to stabilize the spine, extending the spine/torso is also one of their functions and something you do in life and in sports. I don't think we should pretend that this function doesn't exist and shouldn't be trained.
On purely muscle perpective yeah sure but your spine isnt going to last that long if you train like that... Edit: I dont think many sports take your spine through it range of motion with actual load, in power focused sports you always stabilize to be able to activate other muscles better and I have never heard any technique in any sport to be like okay bend your spine for a better movement. Edit: Also in everyday life you do not go through all that range of motion unless you are stretching and stretching your spine isn't recommended either It is always advised against bending the back when you wanna pick smth up you need to squat instead or bend from hips
On a serious note, 90 percent of kids at gym (the under 30 crowd female and male) do NOT ever work in or share a squat rack or equipment. They would rather wait 30 minutes texting in their phone and consider this normal gym culture whereas it was normal for us to work in with an unacquainted person
In the gym I work in most people would work in because we promote it constantly to save everyone time. Thankfully we've got the right clientele for that.
A month or two back, I approached the squat rack that someone was using- a man in his late 30’s or early 40’s- and just stood off to the side, patiently waiting for him to finish. No joke, he took 30 minutes to complete 5 (terrible) sets of 5 reps each. 30 minutes! He spent more time looking at his phone than he did setting up his form and performing a proper squat. The jerk even turned around and TOLD me to use another rack, like he owned the one that he was wasting time on. I said “nah, I’m good,” and continued to sit there, quietly judging him and his shit technique until he was done. When he finally finished, he walked away and didn’t have the cojones to even look in my direction.
I use it and curl my back under and then straighten it out working my erector spinae muscles. Maybe to a degree my deeper back muscles. I understand working with a straight back, like you have pointed out. Can you make a demonstration of working the erector spinae and deeper back muscles on their own? This is where I see many older people loose their stability. I like this exercise equipment too. Thank you.
isn't it also viable to curve the lower back to try and get a concentric contraction on the spinal erectors? i've been doing so and have been' adding weight to it allowing to deadlift a little more
Correct. Unfortunately this guy is just a smart goof with a severe phobia of spine motion. He shoves one way of doing stuff down your throat as the only correct way of doing it. When in reality it's just two different techniques you can use depending on your goals.
What are your thoughts on starting at the bottom position(curved back) and exploding up into a straight position for sprinters trying to strengthen their posterior chain for the blocks?
What i don’t quite get is, why it is appears to be such a problem to train your lower back muscles in motion. Ist it even good for your lubar discs to have motion in them? Like isn‘t the joint fluid brought to the joint only by motion? As long as you don’t overload, back extentions with the pads this high up would only be another option for an exercise wouldn‘t it? Please clarify if i got something wrong.
True question, i thought this exercise was to strengthen back muscles, why do I hear and see glutes to be the main here in the "correct" underhip exercise?
Is this a good workout to work the body from damage done by too much sitting? I'm personally trying to work muscles that will allow me to be "anatomically textbookish" (i.e. posture is as good as it gets and the proportions are as good as it gets)
Use this as a warmup for my deadlifts Don't need weight all I focus on is to go as deep as I can keeping my core straight Realy stretch out my hips and hamstrings
this is honestly one of my favourite exercises I like going down very slow then up fast for all reps No matter how many times i've done them, they can always destroy my quads/glutes and make me wobble to walk I usually just do them as a finisher exercise after my program I like the vertical versions of these more though, these angled ones suck for tall people imo lol
I'm one of the biggest guys in the gym so people tend not to bother me, but when they ask to work in they get an immediate yes. We're all in this together.
Isn't it two separate exercises - spine extensions and the same, but with the focus on the glutes? Why not work on the spine erectors with this exercise?
Me: "Hey you two, how many sets have you got left?" Them: "Oh we got about 15 minutes" Me: "Do you mind if I just work in with y'all?" *Climbs on top of the man*
