From our buddy and US Sports Strength and Conditioning's Coach Joe:
I'm sure you know plenty of guys in your platoon or on the team who
have debilitating back pain.
It is my opinion that a weak posterior chain and weak glutes in
particular are largely responsible for the alarming rate of low
back pain in the U.S.
There are many folks that perform crunches, sit ups, and back
extensions their entire lives and never experience back pain. On
the other hand, if you can't perform an exercise properly, don't do
it. If an exercise consistently causes pain, don't do it. If an
exercise consistently injures you, don't do it. Just use common
sense.
Start with a core-focused dynamic warmup to help you raise body
temperature, lubricate your joints, and mentally prepare you for a
great workout. You'll also fire up the nerve connections between
your brain and muscles. A primed nervous system helps you recruit
more muscle fibers--so you'll be faster, stronger, and more focused
during the rest of the session.
VIDEO ==>> How to Deadlift Without Back Pain
In the video I'm performing four basic moves to warm up my core:
*Trunk flexion with rotation
*Lateral Trunk Flexion
*Back Extension
*Reverse Hyperextension
Do this 4-week workout as follows, 1A paired with 1B. Rest 45 seconds
between exercise pairs.
1A. Trap-Bar Deadlift
3 sets x 6 reps
There's definitely a risk/reward trade off when it comes to
deadlifting - if you bend over too far with your torso, you
experience shear force as your vertebrae slide forward on each
other.
If this sounds familiar, you will probably do better with either a
trap bar or sumo style lift, at least in the short-term, to reduce
shear forces.
1B. Glute-Ham Raise
3 sets x 12 reps
It puts relatively little stress on the lower back since there are
minimal shearing forces involved. This makes it a viable way for
people with back issues - who may not be able to do exercises like
deadlifts and Romanian deadlifts - to train the posterior chain in
a safe manner. It can also be used as a great accessory exercise
for people who squat and deadlift regularly as a way to deload the
spine while still achieving a good training effect.
From an injury prevention standpoint, they're great for preventing
hamstring strains and ACL injuries, particularly in women.
GHRs are superior to traditional leg curls because they work more
muscles and put greater emphasis on the eccentric component of knee
flexion.
2A. BB Split Squat
3 sets x 12 reps per leg
This exercise targets your quadriceps. It also activates about
every other muscle in your lower body, including your glutes,
hamstrings, and calves. Once you master this move you can
incorporate the rear-foot-elevated split squat into your routine.
If you display optimal levels of joint mobility, stability, and
motor control, you'll distribute forces much better and be able to
tolerate a bigger range of motion.
2B. Single-Leg Box Squat
3 sets x 12 reps per leg
Single-leg squats are another legitimate way to build bigger and
stronger legs. It makes sense that if you strengthen your legs and
build up the stabilizing muscles in the hips, your squat and
deadlift will improve. For people with back problems, I'd advise
making them your primary form of squatting to allow you to continue
to train the legs hard without loading the spine. Bottom line:
Correct any dysfunction and become qualified with bodyweight before
loading up a movement pattern.
3A. Barbell Snatch-Grip Shrug
3 sets x 12 reps
3B. Dumbbell Suitcase Row
3 sets x 12 reps
To see a video demonstration of each move, go here...
VIDEO ==>> How to Deadlift Without Back Pain
If you think this will help a friend or fellow tactical professional
manage backache, please pass this along.
Remember, lives depend on you and your teammates being in top shape.
Train hard and stay safe,
Coach Joe
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
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