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-   -   training spinal erectors dynamically (http://www.catalystathletics.com/forum/showthread.php?t=7167)

jupp george 09-09-2013 03:00 PM

training spinal erectors dynamically
 
Hey guys,

to train the spinal erectors in a dynamically way i generally use back extensions with a rounded back and it works well.
but do you have other excercises? perhaps seated good mornings but instead of a straight back all the time round the back and then raise it up on each rep? or the same execution on a seated back training machine?
it's important for me, that all these excercises training the spinal erectors dynamically and not statically!

thank you all for your inputs. :)

chers
george

Blake Barnes 09-13-2013 07:22 AM

The back extensions and seated good mornings (with very light weight) should be just fine. I don't think it's that necessary to have a lot of dynamic spinal erector-strengthening exercises. One or two would suffice considering most exercises are done with a flat back that is held statically throughout.

Hunter Laing 09-13-2013 08:22 AM

Have you tried gatherings? I can feel my lower back working pretty hard in these, and you get a nice stretch in the low back at the bottom.

jupp george 09-13-2013 02:06 PM

gatherings? sorry, i don't know this exercise. do you have a video for me?

Hunter Laing 09-13-2013 04:12 PM

http://www.youtube.com/watch?v=scZCFRxJFs4

This video is of the two intermediate versions. The second one, the straight leg version, is the one that I have been using and I really like it. He also has videos of easier versions and harder versions on his youtube channel.

Keith Miller 09-16-2013 08:09 AM

Quote:

Originally Posted by Hunter Laing (Post 100568)
http://www.youtube.com/watch?v=scZCFRxJFs4

This video is of the two intermediate versions. The second one, the straight leg version, is the one that I have been using and I really like it. He also has videos of easier versions and harder versions on his youtube channel.

How often do you do that particular exercise and for what rep/set scheme? Thanks!!

Hunter Laing 09-16-2013 09:44 AM

Right now I'm doing it twice a week, after I train some handstands. As for reps, right now I do 10, 8, 6, but I'm working towards 3 sets of 10 unbroken reps.

Charlie Reynolds 09-17-2013 06:50 AM

as you mentioned, try round back good mornings and also round back deadlifts with light weights extending the spine as you come up, hyper extensions on an exercise ball? why?


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