How To Train Your Spinal Erectors THE RIGHT WAY
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
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#mattwenning #wenningstrength #spinalerectors - กีฬา
I've learned that as long as I do every exercise wrong, I can always hit my lower back.
Barbell curls in the squat rack for huge erectors
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@@CankleCankle yes!!!!! Curls for the girls !!!!!
LMAO!
@@CankleCankle my top exercises: bridging bench press, goodmorning squat, hitching deadlift, and standing incline press. These will hit your lower back from all angles.
1. Double overhand deficit sumo deadlifts
2. Hanging kettlebell loaded good mornings
3. Reverse hyperextension
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Every episode from you switches on another light bulb for me. It all makes sense and helps eliminate my weak links. Thank you.
💯💯💯💯💯 please join patreon my my friend we need your support
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The BIGGEST mistake people make when it comes to avoiding back pain, is not training their lower back!!
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Probably the best for real training info. Thanks!
🙏🙏🙏🙏🙏 please share and repost videos
As always, awesome content! Thanks for all the knowledge Matt! Had back surgery not too long ago, listening too you has helped tremendously!
Trying my best man!! We would love ya on online coaching to help
Www.Wenningstrength.com
Truly appreciate it! I am on pateon following along!
thanks for the video, especially for taking the time to explain and teach before stating all the exercises
Yes sir!!! Please consider patreon and help us with the channel 🙏🙏
www.patreon.com/wenningstrength
Please share - repost and help the channel my friends!!! Much appreciated 🙏🙏🙏
Phenomenal video Matthew
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Good tips but the good morning machine and the last back machine most gyms don’t have . Deficit deadlifts can be done anywhere and is beneficial for sure . I will start doing them . Thank you so much
Thx. Always great stuff!
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Favorite channel to learn from 💪💪
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So much great information thanks man.
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Bamboo bar good mornings. 🤔Definitely going to try this out. Thanks for the new idea Matt. As usual your experience and knowledge is eye opening.
🙏🙏🙏 thank you!! If possible please support patreon
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To be honest if there was literally only one area to train for your entire life that would give the most health benefits/pain reduction, it would have to be lower back for me. Legs and arms you can go about your life without them being jacked (obviously you wanna be strong/healthy) but lower back being strong will probably have the most benefits for just regular life that i can think of
That and shoulder blades
This is a very helpful video regarding how to build the foundation of your body- your back, specifically your spinal erectors. The famous strength author Bill Starr was a military corpsman and he once was involved in viewing an autopsy at which they were unable to saw through the cadavers spinal erectors. Matt’s knowledge here will build such a bulletproof back.
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Excellente vidéo , merci matt 👌🏻👌🏻👍🏻👍🏻🤜🏻🤜🏻💪🏻💪🏻
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Thanks for the info I am in need of this
Yep !!! Just consider joining patreon 💯💯 could use all the help I can get
www.patreon.com/wenningstrength
Deadlifts are my fave movement. 90% of the time I go conventional. Love deficits. LOVE RDLs. Play around w sumo at the end sometimes. Really feel it in my upper back. 100% of the time I am double overhand. I never use the power grip for 2 reasons. 1) the imbalances it causes as you've pointed out before. 2) I'm honestly scared to tear my bicep on the under hand because I feel like I would try to curl my arm to get weight up and locked out.
But if you think once you can do 405lbs overhand, you can try mix grip, maybe I'll F around with it. You never point us in the wrong direction.
Also, ZINC and ALGO!
KILLING IT, MATT!
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Great stuff
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Amazing and true as always, you can have many muscle damage and supplement with some exercises, but a bad spinal, you can practically do, NOTHING
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If every leader in the army had this knowledge we'd be sick af
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Excellent session.....Thankyou ♥️💪🏋️♂️🥇🥈🥉
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I like the intro with you education and experience, so many of the fitness people have 0.00 of anything and just repeat what the other guy said.
Yep hopefully more start to notice
Like the mssge on the desk
To really train and hit your spinal erectors HARD you should do some kind of shoulder flexion -> extension exercises ie rounding your back on purpose at the bottom lift and extending your back all the way up, because this is the only way you can train the spinal erectors through their full range of motion and really "isolate" them as much as that is possible. Hyperextensions or cable rows/long pulley rows with your back being stretched and rounded at the bottom would be the safest ways of doing it. You can see a lot of advanced lifters both powerlifters and olympic weightlifters including those who've been world champions doing various rounded back deadlift variants like stiff leg deadlifts and stiff leg snatch grip deadlifts often on a deficit in order to hit their spinal erectors and posterior chain in their more fuller ROM. For example both Dan Green and Dimitri Klokov both champions in their own sports would work themselves up to doing heavy deficit stiff leg deadlifts with rounded backs. You can even see Chinese and Korean weightlifters regularly doing things like Good Mornings with fully rounded backs just to build strong spinal erectors. A lot of advanced lifters do this just so that they can prepare their back muscles ie spinal structures and all the supporting structures like ligaments etc for the eventuality that their form should break down on heavier lifts and their back inevitably starts to round just so that their backs are already somewhat used and adapted to this movement in order to prevent injuries.
And for some things like Strongman then it is impossible to do for example the stone lifts without a rounded back and so these people need to train their spinal erectors dynamically in flexion as well. The same goes for a lot of manual labour which are impossible to do without spinal flexion/rounded backs under load.
As a bonus from doing dynamic exercises for the spinal erectors like those I mentioned you WILL get really beefy spinal erectors and bring them out in ways that many lifters do not have because they never perform movements like these. Of course you have to be very respectful of doing rounded back movements like these and ALWAYS start with very light weight and only gradually increase very slowly to allow your spinal erectors and supporting tissues to grow and adapt to be strong and flexible enough to being able to do these type of movements and carrying a load with a flexed spine without getting injured.
And yes in your video too you were also doing some lumbar flexion in the good mornings and reverse hyperextensions which again is so GOOD to do for the spinal erectors. I know Loui Simmons the inventor of the reverse hyper machine also recommended doing good mornings with a rounded back to help proof it against injuries. That crazy old lad did go a bit too heavy on those a couple of times and broke his back, same with Bruce Lee. 😂🥺 So you always have to show a lot of respect for these type of movements and warm up properly even if you're otherwise very strong in it. Anyway both myself and many other lifters I know have much healthier backs after adding some exercise for training spinal flexion under load which trains the spinal erectors in their full ROM, and again as a bonus we tend to have way beefier spinal erectors than many other lifters and get compliments on our back thickness. 😎
Jesus dude write a book 😂😂
Changed my life and kept me healthy
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That last workout station was a gem 👌
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Ugh I need a reverse hyper. It just makes so much sense.
Yep!!!
Aye aye captain 💪
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The GOD the zues of strength training
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And yet most gyms will never have a reverse hyper extension. And promote staying from big lifts like the sumo.
Yep the entire industry is a shit show
For the algorithm mate 👍🏾
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🤣😂🤣 Matt says he is retired then goes on to rip most dudes 1rm off the floor like he was mocking somebody, you ain't human Matt you are part machine!
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Not the sexiest of muscle groups but definitely the most important one! 👑
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Thanks for the awesome content, i honestly thought 45 degree back extensions was gonna be mentioned in there, anyways keep up the good work 💪
Yep great ones !!!! Just keeping content fresh
Crazy how you make these videos at the right time! My lady just noticed my pvc pipes were uneven (not by much) how can I make them even?
Come ask on patreon brother!! It’s how we support the channel 💪💪💪💪
www.patreon.com/wenningstrength
Lmao at the Batman clip you inserted
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Good Morning
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Why follow Matt? Leads from the front. Very few do that these days!! Will always support!
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I like zercher squats and zercher good mornings too. And band good mornings for high rep.
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Great content Matt but this music in the beginning is difficult 😂 you’re awesome though thanks for everything you do!
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I credit the reverse hyper for reaching 500+ deadlift
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Hey Matt, I would love to hear how you program reverse hypers into your training routine. This is something that I’m generally curious to hear from you about!
Come on patreon see the workouts or check out the manuals. Huge help
1:42 LMFAO
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Algo Matt Wenning
Ive always had a strong back but recently (past 4 months) ive been training my erectors a lot, 3 days ago i went to squat 50 pounds under my all time max the bar rolled on me (found out later the bar had a slight bend that caused it) and it turned in to the heaviest good morning i had ever done lol, the importance of building the spinal erectors isn't talked about enough, and the pumps are down right brutal first time i ever felt them pumping i thought i messed my lower back up
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Hi Matt, awsome video! If i may ask, what do you think about back extensions when compared to that last one? I ask because we don't have acess to that machine over here in the gym. Thanks!
Ask on patreon my friend!!! These videos are time consuming and costly 💯💯💯
Longevity
Rotational
i feel like another reason spinal erectors struggle to grow is because most exercises only train them isometrically
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Hivalue information 💪
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The god of strength
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Online Coaching
Outstanding. Especially when low back pain is a pandemic in itself
Yep!!! Too bad so few will listen
Gonna do deficit sumos! I've been doing snatchgrip deadlifts exclusively for spinal erectors.
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What you explained upto 2 min mark made so much sense, thank you.
Than came the explanations about the exercises and they made even logic.
(yes I am activelly out looking for erector spinae exercises, so you can guess the amount of pleasure this vid is giving me lol)
A Q if you can have the time to answer:
What's your take of sitting zercher thoracic curls, holding the bar above arms and curling the spine front and up front and up.
Best wishes.
Algorithm Matt Wenning
so nice to learn awesome exercises that I can only dreaM about because NO GYM IN MY AREA HAS ANY OF THE EQUIPMENT NECESSARY
I used to travel 3 hrs one way to squat -
@@WenningStrength I used to travel long distances back in the 90s to find journals that had articles I wanted to read, And I would travel for gyms too, Today you can get just about any article if you pay online, and there are more diverse gyns as well. , however I currenty dont have a license so i cant easily travel to other gyms
Algo Matt
Excellent video, as always. :)
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I heard somewhere that Russian lifters would hug the other lifters before a meet. They would put 1 hand on the small of the back so they could feel the spinal erectors of their competition. Not sure if it's true but sounds like a good story.
Could have been
Lymphatic System
405 Double Overhand
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Hi Matt, great video! I'm new to your content but I will be watching more after two videos, this one and your 1RM recovery video.
I believe years of longboarding has caused my left lower back to be thicker and bulbous (The leg I balance on) and my right side to be smaller as that leg is used to propel instead of to stabilize. I have done much less skateboarding the past couple of years, but this imbalance hasn't gone away naturally from general back training. I'm working up to a 405 deadlift right now and that side usually feels somewhat more sore than the smaller side after a session. Do you have any advice on training to correct a muscle imbalance in the spinal erectors? Do you ever isolate one side of the lower back in your training?
Hey homie!!! Trying to direct questions to patreon as these videos are salty to post and edit 💪💪
www.patreon.com/wenningstrength
I have experienced exactly the same imbalance from skateboarding. Would love a good answer
Bro just ego lift zercher deadlifts flex 💪
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Uneven Pressure
Very good video. Anything different for strongman spinal erectors training ?
Come ask on patreon my friend 🙏 much appreciated
wenningstrength.com/matt-wenning-patreon/
GOAT
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Technique
Subbed
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Smart
Reverse hypers look fun!!
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Double Overhand
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I have a whole playlist of videos dedicated to finessing reverse hyperextensions and GHRs in the gym because none of the gyms in my area have them. A damn shame
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Defict Sumo Deadlifts
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Posterior Chain
What about kettlebell swings? Supposedly they restore and strengthen the lower back.
What about patreon??? That’s where we do questions
Great video brother but I got a question for you. Do you think that deadlifts are enough for the erectors? I already spend 1.5 hours in the gym a day so I’m trying to limit adding new exercises. My goal is to strengthen it enough that my resting posture improves
Hey homie we try to answer questions on patreon to help with these videos. Hope to see ya there
www.patreon.com/wenningstrength
I like deficit deads with a pause of at least 1.5 seconds a couple inches off the floor.
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Lower Back
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Vascular System
Where
Was the 405 grip line for a 1rm 😊
Meanwhile hurrdurr bodybuilders talks about mind muscle connection and 10000s of crunches 🤣🤣🤣🤣🤣
When
How
Algorithm Matt
interesting how you didn't mention weighted hyperextentions, as they seem to have a very similar loading and range of motion as the good mornings.
Mentioned them before. Watch all the videos
Nonconpressive
And another thing concerning the problem with losing your grip and switching to a supine pronated position all you have to do is go buy some straps that way when you lose your grip the weight go not go anywhere and you can complete the lift.
Straps are for wannabes. Can’t hold it?? Don’t lift it
@WENNINGSTRENGTH Do you recommend 45 Degree Hyper Extensions with barbell in hand?
Please direct questions to patreon my friend. We use it to fund the channel 🔥🔥🔥
www.patreon.com/wenningstrength
因為包覆在骨骼中，沒有大量血流流過
向股四頭肌 他們透過小血管獲得大量食物
一些通過淋巴系統 代表他們會生長得很緩慢
更喜怒無常
乳酸輸出到豎脊肌的小血管系統非常小
導致他們需要很長時間 才能過濾掉任何類型的乳酸
4:14
5:03 早安槓林 對豎脊肌非常棒
身體後側為後鍊
屁股、腿筋必須發揮作用
但早安槓林會給脊椎帶來很大壓力
在不增加脊椎垂直下壓情況下 去訓練
5:48 所以妳要用懸掛式壺玲
6:19 不知道器材
Dirka dirka 😂😂
Anyone do a 45° back extensions? Does it cause pain or help with pain?
Spinal Erectors
What rep range and weight should be used on the reverse hyper for prehabbing the lower back. Could they be done daily or not.
Great question!!! I’m on patreon for answering stuff my friend 💯💯
wenningstrength.com/matt-wenning-patreon/
Everyone needs reverse hypers in some shape form or fashion even if u have to grab hold of your bed post and hang off the bed and do the movement 😊
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Do hypers do same as rev hypers cos like how many gyms have that... none in Australia that i know of. Im not moving interstate. Ugh
Yep it’s amazing the lack of knowledge
I wish i had seen that video before i got my lower back injured 2 months ago
After that injury, i couldn't move for a week
Still, I went to gym every day and tried to do everything i did except for squats and rdls
2 months later, RDls and squats are still sort of forbidden to me.
But after watching that video, i realized why i received that trauma - my new workout routine
It had almost no exercises for spinal erectors except mentioned ones a bit earlier
For some reason, my back started being always stiff
A month went by and stiffness in my back was accompanied by low grade pain
Something went wrong during my set of rdls and i had to stop training immediately that day
After that day, lower back pain is stuck with me
It's interesting how a badly made program can fuck so many things up
Even considering that i go to GYM for 6 years
first 4 years were powerlifting
And in my bodybuilding years ( now ) i had that trauma with such a small weight for me
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Matt Wenning