Absolutely!! People always ask me why do I have deep back exercises in the gymnast core and sixpack program… because it’s much much needed. Hollistic approach >
bro just wanna say this, you are such an impressive athlete and i love your videos! you motivate me, not just to train, but train to be healthy! i hope you reach everything you want with youtube.
one of the best channels for healthy fitness! I play basketball for decades and the videos of this channel are pure gold for general health and athleticism
I used to do handstands until one day my back gave out. It gave out multiple times after that. I thought I was screwed and would need surgery. PT said “do you stretch? Do you exercise your back?”. Honestly, the ham string / toe touch rotation stretching alone solved it 100% but I still do back exercise for the future. Take care of your backs everyone. Being immobile isn’t fun!
So glad I saw this video. I used to do half bridges, supermans, and hip elevations, along with planks at the start of my workout. I stopped working out due to injury for a while (biceps tendonitis / golfers elbow). When I started again I wasn't fetting the progresss I wanted to see. I haven't been doing these exercises. Definitely going to put them in my routine again!
Wow this was the most useful video i've ever watched! I am currently almost 18 years old and my lower back is just destroying me and my workouts. Howerver this made me realize that it might be because i really neglected it and it could cause to hurt. Thank you so much, this was an absolute beast of a video, i don't even know why aren't people following you. One question, do you have any tips on how to remove the pain or strenghten the neck?
I have a question: due to chin ups and pull ups, I unfortunately developed golfers arms. Do you have a program which will help me to get rid of this injury? Many thanks in advance 🙏
I popped my back doing those too! Ring’s will expose weakness it seems. I don’t have a barbell so came looking posterior chain Bodyweight exercises. thanks
Those are good lower back exercises. I'll include them in my routine thx. Can you tell me the advantage of Russian dips with upper arm support than those with forearm support? And is it normal that upper arm dips are nuch harder than forearm russian dips?
You recommend half bridges. Why not full bridges? Is it because those are so difficult that most people get themselves into that arch not by extending the spine but by pressing themselves into this form between the points where their hands and feet have contact to the ground, which bends their back passively like a spring? Could you get to a point where full bridges are better than half bridges to train the posterior chain?
Simple but often neglected exercises. I do a exercise that looks like youre a table (and the one leg extensions in my workout routine). What do you think of that exercise? It has really opened my chest and improved my posture a lot. Its like the inverted push up position, but with feet planted into the ground and 90 degree angle in the knees. In the beginning I struggled to hold it becuase my chest was too tight, now its no problem.
Hello Adam, im now doing full body workouts, 2 to 3 times week. Pull, push, leg, then core. But I feel like only doing one of the many type of core work at a time is not optimal. Maybe can I target the core during deload weeks, and doing a short circuit with low intensity at the end of my workouts ? Or simply alternating them. Thanks !
@@NewBronzeEra thanks for the reply. Opening up the legs and tucking with my hands to position everything before starting helped haha. Also after getting used to rocking, I was able to get a feel to keep most of my weight at the top of my pelvis and back up to my lower chest and not rock too far.
Almost anyone who lifts knows that the posterior chain and back muscles are one of the most important groups for EVERYTHING. However, these are highly under developed in Calisthenics athletes and gymnasts because you cannot train hamstrings, glutes, lower back effectively without weights.
@@beenright5115 it's almost common knowledge and even life experiences will let you know. You can get okayish back thickness with bodyweight using rows and weighted rows but nothing can replace lifting heavy weights from the ground.
AB workouts are not enough! Deep back muscles complement ab workouts and are so important. Thank you for this!
Absolutely!! People always ask me why do I have deep back exercises in the gymnast core and sixpack program… because it’s much much needed. Hollistic approach >
EXERCISES
1:49 - Half Bridge - 15 Reps + 30s Hold
2:14 - Half Bridge (Single Leg) - 15 Reps each leg
2:45 - Superman - 60 seconds
3:26 - Superman Rocks - 30 Reps
4:14 - Hip Elevation to Rear Pushup Position (w/ hold) - 15 Reps + 30s Hold
4:39 - Reverse Leg Lift - 15 Reps + 30s Hold
you da real mvp
bro just wanna say this, you are such an impressive athlete and i love your videos!
you motivate me, not just to train, but train to be healthy!
i hope you reach everything you want with youtube.
I have been doing my superman wrong, over extending myself. Thanks very much for the tip!
Welcome!
one of the best channels for healthy fitness!
I play basketball for decades and the videos of this channel are pure gold for general health and athleticism
I used to do handstands until one day my back gave out. It gave out multiple times after that. I thought I was screwed and would need surgery. PT said “do you stretch? Do you exercise your back?”. Honestly, the ham string / toe touch rotation stretching alone solved it 100% but I still do back exercise for the future. Take care of your backs everyone. Being immobile isn’t fun!
Dead hangs work miracles as well.
💯
@@GymnasticsMethod -and Carnivore diet to feed your muscles and cartilage and remove plants toxins that cause arthritis .
Kettlebell swing!
whats the name of that exercise you described?
Thank you so much! I can finally feel tension in my glutes and am excited to reduce my back pain. Thanks!
Wonderful!
So glad I saw this video. I used to do half bridges, supermans, and hip elevations, along with planks at the start of my workout. I stopped working out due to injury for a while (biceps tendonitis / golfers elbow). When I started again I wasn't fetting the progresss I wanted to see. I haven't been doing these exercises. Definitely going to put them in my routine again!
Brilliant as always Adam.
Thank you!
Wow this was the most useful video i've ever watched! I am currently almost 18 years old and my lower back is just destroying me and my workouts. Howerver this made me realize that it might be because i really neglected it and it could cause to hurt. Thank you so much, this was an absolute beast of a video, i don't even know why aren't people following you. One question, do you have any tips on how to remove the pain or strenghten the neck?
Downloaded your app. So far im liking it. Im able to do dips and pull ups. But wanted to start from the beginning. Thanks.
Thanks I gave my self a circumcision with the rocking superman.
😆😆😆
Put soft pillow under😂
😂
Teacher Adam, thank you always for the helpful tips in bodyweight exercises! 🙏
Thanks.
I need to do these .
I have a question: due to chin ups and pull ups, I unfortunately developed golfers arms. Do you have a program which will help me to get rid of this injury? Many thanks in advance 🙏
Thank you Man
Wow you're brilliant!!
Just subscribed.🤜🤛
Thank you
You're welcome
Thanks for the guidings, I realised something in the back was lacking during rings bw tricep extensions
Happy to help!
I popped my back doing those too! Ring’s will expose weakness it seems. I don’t have a barbell so came looking posterior chain Bodyweight exercises. thanks
Thank you, Adam, for the excellent and very useful video! 👍👏💯❤🎯😎🙏
Those are good lower back exercises. I'll include them in my routine thx. Can you tell me the advantage of Russian dips with upper arm support than those with forearm support? And is it normal that upper arm dips are nuch harder than forearm russian dips?
Awesome stuff!!
Glad you enjoyed it
Very useful!
Thank you very much!
Welcome!
You recommend half bridges. Why not full bridges?
Is it because those are so difficult that most people get themselves into that arch not by extending the spine but by pressing themselves into this form between the points where their hands and feet have contact to the ground, which bends their back passively like a spring?
Could you get to a point where full bridges are better than half bridges to train the posterior chain?
Simple but often neglected exercises. I do a exercise that looks like youre a table (and the one leg extensions in my workout routine). What do you think of that exercise? It has really opened my chest and improved my posture a lot. Its like the inverted push up position, but with feet planted into the ground and 90 degree angle in the knees. In the beginning I struggled to hold it becuase my chest was too tight, now its no problem.
Adductor muscles also
Hi! Does deadlift trains this part?
Hello!
Should be abs contracted on each of these exercises?
Hi! Does the superman/glute bridge works the same muscles as the deadlift?
Hello Adam, im now doing full body workouts, 2 to 3 times week. Pull, push, leg, then core. But I feel like only doing one of the many type of core work at a time is not optimal. Maybe can I target the core during deload weeks, and doing a short circuit with low intensity at the end of my workouts ? Or simply alternating them. Thanks !
Can I do Back extensions
ouch! how to protect the balls in the superman rocks
Fair question 😂 like Superman, we just gotta fly with our legs open a little bit
@@NewBronzeEra thanks for the reply. Opening up the legs and tucking with my hands to position everything before starting helped haha. Also after getting used to rocking, I was able to get a feel to keep most of my weight at the top of my pelvis and back up to my lower chest and not rock too far.
Always use underwear
@@guidoruiz2559 haha yes. Never do calisthenics or gymastics commando style.
Fix your app! Your app is getting some poor reviews because it stops working and keeps charging.
Almost anyone who lifts knows that the posterior chain and back muscles are one of the most important groups for EVERYTHING. However, these are highly under developed in Calisthenics athletes and gymnasts because you cannot train hamstrings, glutes, lower back effectively without weights.
That's a bold statement!
@@beenright5115 it's almost common knowledge and even life experiences will let you know. You can get okayish back thickness with bodyweight using rows and weighted rows but nothing can replace lifting heavy weights from the ground.
Very interesting to say as it is the key component to most calisthenics and gymnastics skills and most of those exercises use it
@@jackbarrett1539 lower back, hamstrings, spinal erectors are barely trained in any calisthenics or gymnastics exercises.
This guy is brutal
😮
💪
I'm still waiting your human flag tutorial video 🔊🤩
Coming soon!
@@GymnasticsMethod 👌😍👌
Does this guy ever blink his eyes? Oh wait i saw him actually blink, never mind.
Am sweating and hardly breathing when am doing ur 5 min warm up routine 😂😂😂😂 just letting u know
Haha no problem, keep it up!
@GymnasticsMethod no dude, there is a problem ,🤣🤣 it's me. ..
Deadlifts. Forget this bullshit