Brignole Muscle Mechanics - Exercising the "Lower Back"
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- เผยแพร่เมื่อ 22 ส.ค. 2024
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In this video we establish what's good, and what's not good, for working the "LOWER BACK" (i.e., the erector spinae). It's time we separate fact from fiction on this subject.
Doug's book has saved me a fortune in physiotherapy appointments for joint pains.
What does the 800-something pages include, please?
@@boorayin2773 email him he will send you the table of contents and the introduction page for free as a sample . I am about to order the whole book myself as i just received the sample and now cant wait to get the whole book
@@MC____ Got it way back when...totally worth it. Thx :)
A bit to late for me tho. I was actually watching his video's because i couldnt do deadlifts / Squats anymore and was searching for a different way to train for muscle growth. Wish i knew this before i got injured at the lower back.
Working on them now
Hi Doug, I originally saw you on ric drasins channel and whenever I have a question about how to best move a muscle with exercise I Google your name :) ... anybody that disagrees with you knows nothing. Looking forward to more videos
Time and again proves your ideas are the most practical in terms of athleticism and aesthetics with one exception Power lifting sport
RIP Mr. Doug Brignole.
As usual Doug you just keep on making sense. Keep the videos coming as we all need instruction as to how to work dynamically and efficiently.
Damn! This might be the best fitness channel around. I've been watching for 20 years all kinds of videos. Doug makes absolute sense. Why? He knows what a muscle is supposed to do. That makes all the difference! Amazing stuff.
Thank you Doug for another video and the knowledge you shared. I still cannot believe how people choose not to see the facts behind biomechanics.
Out of all the books, articles and videos by all the "experts", Doug is the ONLY expert that I trust. The other "experts" should be required to learn from him. How about another book, Doug? I would buy that one too.
The visuals of your videos is great Doug ...enjoyable to watch.
Life saving lectures, Doug. I am in twenties, 6'6", and studied Food Science: Nutrition & Dietetics at Clemson. Your biomechanics lectures are incredible. For example, I had bursitis in 2013 & there was excruciating pain. In one of your videos, you explain why it happened in seconds. I also tied an elastic cable to my pull bar today & followed your advice - night and day difference in lat activation.
I am very grateful for the wisdom that you & Ric Drasin have shared.
you are the best my friend , ive stopped wasting my time doing daft stuff after watching you with Ric...
Mostly agree with you on everything. However I feel the "reverse Roman sit-up" (bottom pic at 3:48) if done right can work the lower back well. As gym guy's know, you technique calls for relaxing the butt and lets, and mainly using the lower back muscles to pivot up and down. Do it this way and you definitely feel the muscles of the lower back working.
Agree. Not much visual improvement. I work the lower back because I think (or hope) that if I strengthen the lower back, then I'll be less likely to sustain injuries there. Such as when I grow older and pick up a heavy object. I could be wrong.
Great information as always.
I agree I tried to do only the lower back movement that Doug recommends but I came back to this exercise, as you said if you relax everything and really round the lower back and squeeze the lower back coming up you can get a great pump on that machine.
Fantastic job my friend. You explained everything well.
Thanks for using logic & science Doug :)
Wish I knew this in 1956. Heavy deadlifts ruined me for life. Three herniated disks, two spinal surgeries, rehab.
Your explanation is incredibly clear. Thank you.
Thanks Doug from NZ
Ur genius n best of the best .do buy his book it's the modern era encyclopedia of biomechanics n it will clear all ur douts which exercise to perform or not....luv n respect to u my Coach.
Great videos, keep them coming Doug.
Thanks for making this new Video Doug 😇
You are brilliant. I recommend you to everyone
Competitive powerlifters have to deadlift. Most of us do not. I have met too many trainers with herniated disks from deadlifting. Me: 3 herniated lumbar disks, 2 spinal surgeries, physical therapy, lost money in medical bills, inability to do other things that active people enjoy and a lifetime of pain.
You left out Westside Barbell’s Louie Simmons’ revolutionary hip/back extension. Front of waist touching the edge of a solid platform, bend forward so the torso is flat on the table and grasp the table edges. Holding legs together slowly raise them behind you parallel to the floor then lower slowly and repeat. Louie has also developed an apparatus for this exercise that allows plates to be added to increase resistance.
I really like Doug's approach to training. It's refreshing to know that there's a "prophet" spreading the message that there are better, safer and more efficient ways of working the muscle than the bruh approved, ol' school ways. However, I think that there are ppl who are built in a way where the more standard exercises can work for them. And although, I, myself am tall, and I am not built for squatting, I do like to squat with lighter weights in a higher rep ranges. When it comes to the dead-lift, again, there are those for whom this exercise might work. I personally feel that RDL or stiff-legged deadlifts are better alternatives. And I love back extensions. I definitely feel the muscles working together on this one. I'm 45 now and I'd love to be able to keep training into my 60s and 70s. So I'll definitely take note of a lot of what Doug has to say.
One of the best books on the market..! 👍🏽
youtube gem... very useful info. you deserve more subs
I swear I just watched 3 mins of this video and I already subscribed to your channel. Wish you good luck and I hope to see more of these videos as they are a tremendous help for personal trainers that want to learn more about muscle mechanics (apart from reading a textbook).
Another useful video explained so well. Thanks a lot.
Doug is the man!!!! 👍💪💪💪
You are simply the best!!!!
I love doug hes helped me inprove my training and to think about training in a mature way thanks again.
please make a video about thoracic spine lordisis and wing ing scapula
Exactly why i always knew that rounded back lifts done with the right load does strengthen the lower back muscles as they force u to strecth the muscles when reaching down low n picking suttin up off the ground.
You can do a modified movement at the hyper-extension machine where you kind of roll yourself up disk by disk instead of lifting the straight torso up (which is more for the glutes and harmstrings, but thats also fine)
Great things to think about! Thanks for the great vids!
Great content master
This is useful information, thanks.
Modern "fitness"'s made sports medicine practitioners wealthy. Being *more* fit should require *less* doctoring. Mr Brignole's method's exercise *&* therapy, all-in-one.
Great video
I see a great value in isometric work.
Thx Doug....! informative...!
If you do yoga doing the cat/camel is one of the best exercises for this.
A chest strap with a ring to attach a weight plate would be good for that arching exercise if one was keen to work out on their spinal erectors?
Good day Sir Doug please sir make a video exercise thats work for lats width.thank you sir.im from phil.god bless
Rip doug
Although dynamic exercises triumph isometric ones when it comes down to hypertrophy or increase in strength, the cumulative fatigue that affects your erector spinae is so significantly high that you don't almost ever need isolated spinal extension movements. Exercises such as rows, standing bb presses, deadlifts, squats and so forth already are enough for it.
Now I'd say the rest of the stuff on there was good but, correct me if I'm wrong, I got the idea that it's more functional to be extending your spine than doing isometric stuff, such as being able to lift over 400lbs at a deadlift. I'd argue quite the opposite. Since you're able to keep your spine neutral and lift all of that weight, your day to day routines become easier and you can better handle the natural spinal compression. Also herniation is much more likely when the spine is being flexed while simultaneously bending over or having some external tension on your spine. It's quite ironic actually that people damage their spine or erector spinae when they're picking something light from the floor than when they're using some heavy weight but the spine is neutral.
I also want to add that there are obviously more than one way to skin the cat but why use so much effort and time for such a small visible area on your lower back for hypertrophy purposes by doing those spinal extensions, when most of it is, like was said in the video, fascia, connective tissue and tendons closer to the bone.
Quite well explained video although I wanted to challenge this on few factors :)
I agree that most of us get more than enough cumulative isometric loading of the erector spinae - by way of many weight training exercises, as well as simply living life (carrying trash cans, groceries, small children, etc.) - so we actually don’t “need” any additional isometric loading. However, my point was that - since we already do plenty of isometric loading - IF you are going to do anything more for the erector spinae, at least do some dynamic exercise (rather than more isometric loading).
Yes, most day-to-day activities will be easier as a result of having isometrically loaded the erector spinae, simply with standard weight lifting exercises, and carrying weights to and from the racks and benches - even if Deadlifts and Lower Back Extensions are not also added to the routine.
The problem, however, is that isometric loading strengthens a muscle primarily where (in its range of motion) the tension is typically held. Isometric muscle tension does not strengthen a muscle nearly as much in positions (parts of the range of motion) where muscle tension is typically not held. This is one of the primary advantages of dynamic tension - that it stimulates the muscle to become stronger through its entire range of motion. From a functional standpoint, that’s the part that is “missing”, if the erector spinae is only exercised isometrically (i.e., in the “neutral spine” position).
In terms of herniation, this occurs when two things are present - excessive spinal flexion and excessive loading of an excessively flexed spine. Just as it’s virtually impossible to herniate an intervertebral disc by doing Ab Crunches (which also involves / requires spinal flexion), it’s virtually impossible to herniate a disc by doing Seated Forward Flexion / Spinal Extension, using only body weight or holding a 10 pound weight. The odds of herniating a disc are much higher when doing Seated Cable Rowing (with a rounded back), Deadlifts (with a rounded back) or Squats (with a rounded back) - because all of those exercises are heavily loaded, often with more weight that the spinal erectors can adequately handle, so the spine often bends forward too far. Further, you can easily control the degree of forward flexion when doing Seated Torso Extensions, and simply avoid that final 5 or 10 degrees of that “stretch”.
Your point that some people herniate a disc when picking up something light from the floor, despite having done (neutral spine) Deadlifts without injury, may prove my point. Without having exercised the erector spinae dynamically, the erector spinae is weak in parts of the range of motion that are “outside” the position of the neutral spine - and therefore cannot adequately protect the spine in those other positions.
I did mention, in the video, that it’s unlikely that any exercise for the erector spinae will result in much visible difference. Most of the erector spinae is hidden behind the Lats and the Trapezius, and what is not hidden (the lowest part) is mostly fascia. This fact further emphasizes why it’s foolish to do heavy Deadlifts, which requires much more “effort” (as well as risk) that doing Seated Torso Extensions, believing it will result in a visible improvement to the musculature of the back. The real benefit of this exercise is to strengthen the erector spinae through its entire range of motion, and to maintain spinal mobility (“use it or lose it”). If we never bend the spine forward, backward or sideways (as we do during Side Bends), we are likely to eventually lose spinal mobility in those directions.
You will be surprised at how much fatigue you will feel by doing 20 slow, deliberate repetitions of Seated Torso Extensions (with only body weight) - EVEN if you typically Deadlifts 200 or 300 pounds. I typically alternate it with an Abs exercise (like Seated Cable Crunches), in super-set fashion. This is similar to alternating between Biceps and Triceps, or Quads and Hamstrings. Super-setting opposing muscles is a great way to workout.
Lastly, the amount of downward compression that is placed on a spine, during heavy deadlifts (when at the top of the movement / the standing position), should not be ignored. It is likely to be very consequential, at some point in time. Therefore, the cost of doing Deadlifts needs to be compared to whatever benefit one can reasonably expect from doing them. In fact, the “cost” is very high (in terms of energy demand, and also injury risk), and the benefit is very low (in terms of visible development, and also functional strength through the entire range of motion of the erector spinae).
@@dpbrig1 Thanks a bunch for the very thorough and fast response. Appreciated.
Most of the stuff that you said in your response is what I agree with. Quite frankly I understand why it also would perhaps be functionally beneficial to perform movement patterns such as 'isolated' spinal extensions, lateral flexions, flexions and rotations. I think my entire goals for all of this and training in general are that what we do would be efficient, less risks and more benefits, and also make those muscles work either via cumulative isometric stress produced by various movement patterns and/or depending on the muscle(s) and work being done also some dynamic work which should be the priority while simultaneously keeping in mind the functionality of those exercises.
Of course this all comes down to goals as well. Mine are Firstly and foremostly strength and health and then, as a 'side effect ' from strength training, comes the strict hypertrophy results. So whatever a person's goals might be, I'd say better to keep it safe and study some basic level of anatomy and physiology in order for us to keep training wisely.
Peace:)
Doug, doing low back extensions on a hyperextension bench with the belly button resting on the front edge of the bench and pivoting from the lower back vs pivoting from the hips, would be as good as Seated Torso Extensions? they look like the same movement.
@@jerrysegal8822 Key difference is hip extension and spinal extension. Erector spinae for example extend the spine but muscles such as glutes extend the hip. So when you're on the hyper extension bench apparatus what you can do is either only extend from the hip so that the angle changes only there, extend only from the spine so that the hip's angle stays the same but you're changing the angle of your spine or then do both.
jerry segal - Yes, that is correct. As long as your emphasis is on bending mid-spine, while holding the hip joint still (instead of bending at the hip, while holding the spine motionless), you’re working the erector spinae dynamically.
Great video - keep them coming! Chest?
This is amazing 👏
Can you do a band around the neck like a good morning for the erector spine.
What about Stiff Leg Dead Lift? My lower back gets really sore after a few sets of these.
Dangerous one
Interesting, this movement looks like the glute-ham raise exercise.
Why lower back muscle and calf muscle don't get pump during workout..
And trap also. ?
You can use the hyperextension, but instead of extending at the hip, you roll your body out as if you're opening your hand from closed fist to straight hand. This will hugely activate your erector spinae much more than the one Doug suggests. You will get the most insane pump, trust me.
Thanks thats helpful, was just thinking people would stare at me for doing the exercise he said to do.
What would you say about back bridges? Especially when done for reps, they cover a large range of motion and are said to strengthen the spine muscles significantly. What's your take?
It's not a dynamic movement for the Erector spinae if the goal is to work it. The best movement should allow full range of motion with the right resistance curve, the back bridges are for a different purpose.
what about supermans? Back exercise is that good to do?
Wall Deadlifts: th-cam.com/video/PkKJRaY9tTA/w-d-xo.html & th-cam.com/video/t-e1AKPGfXY/w-d-xo.html
what is the physical determinants between me and the person who can do a 400 lb dead lift, in other words, what does he has that I don't??
Hi doug i wanna translate this video in spanish, can you allow it?
So a seated cable crunch is the best exercise for the erector spinae?
No - a Seated Cable Crunch works the Abs, which is on the opposite side of the erector spinae. Remember, a muscle requires a resistance that challenges its concentric contraction - which means the resistance must originate from the opposite side of the concentric contraction. It must come from behind, when working the Abs, and it must come from the front, when working the erector spinae.
Master best lat exercise after lat pull ins
@doug brignole when will the book be in printed format?
Ivan Dodlek Hopefully by May or June of this year.
there is a carry over effect of heavy deadlifts if you deadlift 300 pounds the trash is going to feel rarely light when you take it out.
abs at sixty is it worth the price of all that spinal compression? You could get the same effect by working the same muscles individually but without all the wear and tear.
Taking out the trash is more taxing on your shoulders if anything because it's so far away from your body. I really doubt your lower body has any issue holding 20 pounds (if your trash is really heavy)
I think it is supposed to be a silent “g” in “Brignole”. Same with “Ferigno”.
400 lb Deadlifts FTW!
No bro science here.
No functional value to lifting a heavy thing off the ground? This is nonsense. Have you ever moved furniture? Lifted a rock? And if you can lift 400lbs off the ground, 150lbs is going to be easy, even if it's awkwardly shaped.
Its nonsense until you snap something up bro..
U can train the same muscles you use when lifting rock by doing the individually so you are not risking your spine health.