How to Get a Stronger Lower Back (WITHOUT WEIGHTS!)
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- เผยแพร่เมื่อ 17 ก.ย. 2024
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If you want to know how to get a stronger lower back you have to first figure out a way to make sure the low back doesn’t have to work alone. In this video, I show you how the lower back gets a major assist from the glutes in helping you to get strong and remain strong in your pursuit of building bigger muscles, safely.
The lumbar spine or lower back is an area not known for much motion. In fact, it is supposed to be a stable area that is less susceptible to injury and able to hold up to the rigors of heavier lifting and training. If your lower back is asked to do too much work, it can easily break down and leave you on the sideline unable to get to the gym and train. In order to work to its best, the low back has to get assistance from the glutes to help with extension of the posterior chain from the bottom up as well.
In this video, I show you 4 exercises that you can do that will tie in both the lower back and the glutes to get you stronger than ever. The best part about these lower back exercises is that they require you have no equipment at all. This allows you to do these anywhere at any time. The key is to activate the muscles of the low back and glutes together, which we do on all four exercises, and then hold them for a longer duration.
The muscles of the low back are asked to fire for long periods of time throughout the day. Often, they have become dormant and underactive because of prolonged sitting. In order to keep them strong, it is important to regularly train these muscles and help to improve the endurance of them. The four exercises shown here, will do just that and they will help you to do it without requiring any expensive or elaborate back extension machines or equipment.
The first two low back exercises are performed on your back. Position your feet on the outside edges with your knees bent and then bridge up as high as you can. You want to be sure that you are contracting both your lower back and your glutes at the same time. The positioning of the feet allow you to activate the glute medius, a hip external rotator and muscle that feeds into the pelvis as well. Hold at the top for 5 seconds and repeat for 10 reps.
Move onto the single leg lat bridges. Here you want to engage the muscles of the back that feed down into the lower back and pelvis from the top. Drive your elbows into the ground and squeeze up into the bridge. From here, extend one leg out straight for 5 seconds and then the other for 5 seconds. Repeat for 10 reps.
Perform the final two exercises of this lower back workout to get a strong low back by rolling onto your stomach. Both of these will challenge your ability to maintain both a glute and lower back contraction while moving your arms. See if you can make it through the 10 reps on each of these as well.
If you want to look like an athlete you have to train like an athlete. This is something that I say all the time. One of the things that this means is that you overlook nothing in your training because you or someone you train with has led you to believe that it isn’t important. There are no un-important muscle groups. Train them all, in a systematic way and you will look and feel better than you ever have in your life. For a complete training program that does this, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to get a strong lower back and the best low back exercises after hurting your lower back, be sure to subscribe to our channel here on youtube at / jdcav24
I've been a surgeon in India for the last 5 years. The information you give sir, is very accurate and very helpful. You're doing a service to the underprivileged who cant afford a properly educated gym trainer , thank you.
You are also preventing a lot of injuries.
It has definitely helped me and a considerable number of my patients thank you.
open x-ray
send lab results
Very nice
*Personal reminder:*
1:05 Frog glute press
10x (Hold each for 5 sec)
1:54 Lat bridge holds
10x (Hold for 5 sec on each leg)
2:45 Angel of Death
10x (5 sec up, 5 sec down)
3:55 Pulsed I's
10x (5 sec pulsing / 5 sec hold)
Time stamps really helps. Appreciate it boss 👍
Thanks
@@Ze_Moose You are welcome guys
U da real MVP
ty❤
These exercises saved my life. My back was junk and it was starting to be a conflict with my career. Been doing these for a year now daily and I’ve had zero back pain ever since. A Miracle Thank you Jeff.
I switched to barefoot running which feels great and has cured most of my running injuries but strangely my lower back started hurting. Never had back pain, so it was discouraging and hurt all the time. I decided to do lower back exercises and after just 3 or 4 times my back quit hurting. That's awesome you've been doing them daily for a year. Most people try things a couple times then give up. I've already been strength training for many years and sorta thought deadlifts "took care of lower back" guess not! lol
It’s been a year and 1 month. Zero back pain. First year that my back didn’t go out in years. Will never stop doing these exercises.
@@jordanclegg4184 he gave you a free solution its your duty to never skip ads in this channel
Do you do more than 1 set of these? Well done on committing for every day 👍🏼
Update it’s been another year. Back is getting stronger and stronger. Had a couple close calls but nothing these stretches didn’t heal. My brother was having similar issues. And this video saved him. He’s been doing it year and went from wore out back every evening to zero back pain and he’s a landscaper. Thanks Jeff your a great mentor.
I’m 67, with multi-level disc degeneration in my entire lumbar region - and scoliosis. I work out so I can golf (8 handicap) and ski. I have been doing these 4 exercises (along with the 6 ab exercises- heels to heaven, etc) at least 5 times a week for over 6 months. These have helped me tremendously and are well worth the 10 to 12 mins a day I spend doing them. I also do the face pulls and overhead pulls every workout. These coupled with the back and abs exercises have really improved my posture.
Thanks!
As someone whose been lifting for over 20yrs and now paying for it with chronic back issues... LISTEN TO JEFF! Of all the muscles you should care about, your back muscles are by far the most important. Don't just think about now, but when you're older like me and have young kids... You'll wish you had focused more time on your back and core.
Praveen K Yes/no. Well that's what I think. Because he says he didn't workout his lower back which indicates he worked out most of his muscles and as they grow and get heavier his lower back stays the same and since his other muscles are stronger and bigger his lower back weakens even more.
Yes, do NOT put this off. I had to have a type of spinal fusion (TLIF) last year. Shortly after I was told I was to have another one further up (ACDF) but I asked to wait it out while I implemented daily back/spine (including neck) strenghtening exercises. 6 months late ACDF is off the table, the situation is stabilized.
I really wish I'd known the importance of spine stabilization via back/core strengthening BEFORE I'd done the previous spine surgery (TLIF) as I feel like it could've been avoided.
Take care of your body vessel.
Buddy i have low back pain since kindergarten... It's gotten better over the last year of working those stabilising muscles and stretching. I still get pain but it's better.
Agreed. When I was a little kid, i fell while skating and my back was hurting for a week. Every since that accident, specific movements would trigger slight pressure in my lower back. I'M ONLY 17.I fear that when I'm 35 ima feel it 😷😷😷😷
43 years of lifting, but everything can be corrected. The best time to start is always yesterday.
Jeff. I have worked 45 years hard labor and lifted weights for years. I never worked back exercises. Retired and I sit a lot. I have had serious back pain, barely walk, and I looked at your channel, and did the exercises as you spoke. The pain went away in a day. Never will take back for granted again. you saved my life on this. I was getting depressed. Thanks a lot for the time you teach others.
Wow, for real?
hahaha "the last time you probably thought about your lower back, was when it was hurting you" haha yep, you got me
Best quote of all time
Im 26 and had strong back pain for 6 years now because of disc prolapse. I tried almost everything but nothing worked for me.
After 1 week of Jeffs exercises: no more pain!!
This is unbelievable.. my pelvis has straightened up and I feel much more stabilized.
Thank you!
If you have any doubts .........
I was diagnosed with a herniated disc 2 years ago. Since then I was in constant pain.
I also have to do some heavy object lifting in my job. This increased my lower back pain to a unbearable level.
I came across this video a week ago and I have been doing these excersises since then.
Now my lower back pain is reduced to a such a level that I almost don't feel it when I do that heavy object lifting.
Thank you very much for this amazing video.
Dinuka Herath Progress report.. how's it going 2 months after ?
@@theyunglos Sorry for late reply. This is actually working. Now I have almost no pain in my lower back. Also I found some really helpful videos on this channel on herniated disc exercises. I did those exercises as well.
Today focuced al my training on the lower back. Cause im having this problem over 2 decennia. Yesterday did at home Some excersices, And today did Some glutes at the gym that u cover in other videos. I cant describe what i feel its really amazing. I already had almost put myself tot the point i accepted the pain, that it would be there forever. But i just feel this is really really helping, I already feel like i want to stand straight like the glutes is helping me. I really believe truly that this Well help you build strength for all your body, its even logic if you think about it. TY AGAIN Jeff, for me they can give you Some medal. A really really really good advice. Going for painless, I believe in painless again. You gave me something ive been searching for years. The answer of alot of physical pains in having in my toes And even finger that come from my lower back. I feel amazing after doing these excersises.
*_I swear Jeff can read my mind, it seems whenever I am looking for a workout on TH-cam Jeff has recently made a video. What's even crazier is I am training Calisthenics and this video is bodyweight! Thank you Jeff!_*
same situation here. the video is very appreciated
This workout routine most probably saved me from a long term medical treatment and surgery. THANK YOU JEFF!
jeff you should write a book
like if you agree
frietjongen # its called this channel
frietjongen # It's great to have this kind of morale support
Or make a video?
Agreed keep making videos on youtube.
People watch more than they read, I think he's got it right.
Absolutely killer set for lower back! I was struggling to train my lower back for months, exercises were either not very effective or painful, been following this routine for couple of weeks now and it truly is a game changer! Many thanks Jeff!
Every people needs to do these exercises in order to prevent spinal injuries! These movements are hard, but if you wanna make it really tough use a physioball. Put your heels on the physioball, then bring your hips up with your glutes flexed, then try to raise one arm, then the other. If your lower back is strong you'll be able to raise both of your arms. A physioball helps you activate more muscle in your lower back since it has to stabilize. An other exercise is that you bring your hips up and then you try to push your heel in to the physioball (1 heel at a time). Your lower back is the most important if you wanna lift heavy. If it's not strong don't even try using heavy weights because you are going to get hurt! (this is what happened to me). I've just wanted to give advice for you people, I hope it is gonna help you out! Cheers
Thank you for the video Jeff!
Sorry but are there any videos showing the exercises you just described? i have a hard time imagining it
@@Phyziks0 th-cam.com/video/MEWEqZB5myQ/w-d-xo.html here from 3:10, these are kinda similar to what i described (I also do these). Hope all is going well for you!
@@Phyziks0 He could have just said do a glute bridge using the ball instead of the ground.
Hey man. I've been struggling with misalignments for the past 2 years. I haven't had a good nights sleep since then. I've been binge watching your videos ranging from sitting posture, to stretches to help improve my range with posture.
I can't thank you enough for changing my life. I don't usually leave behind comments, but I thought if it'd be for anyone, it'd be you.
Thank you so much for helping me improve my life and overall health. God bless.
god bless you too
This is exactly what I needed, thanks Jeff!
You come off as a total newbie lifter who just finished their first week of SL 5x5.
Rajiv Sharma amen
TECHNIQUE tough guy, your parents must be proud of how you talk.
Also, good work on getting your butt buddy Ravi online to back you up! Im sure his ass will be satisfied for weeks after the pounding you've been giving him
I was just thinking about my lower back exercise deficiencies this week...
How did he know?!
Just did this Jeff. I've had 3 years of low back pain and been through PT rounds, injections, pain pills, chiropractors, dry needling, etc. These exercises stretched and strengthened my back so much. You rock. Thank you, thank you!
I wish I had seen this video earlier and incorporated these into my daily training routine. I have injured my lower back and its not the first time, earlier it was through sports and now it is through the gym so that's 'twice'. This time around though I thank you Jeff. I have never had the guidance I needed but due to your videos I am understanding my physiology much better. I am truly grateful!
Jeff, from one who has been managing sciatica for many years this is the first routine that reduced the symptoms. Many thanks for all you do.
We need a glutes workout... with markers.
most definitely not homo
Who said anything about it being no homo?
Jhoole 155 oh
knowyourmeme.com - ( ͡° ͜ʖ ͡°) / Lenny Face
*insert snickering Mr Bean gif*
Hahahaha xD made my day.
Jeff knocks it out of the park again. I'm 62, exercising my entire life, and an athlete back in the day. I added these 4 exercises to my core and ab workout, and it feel a world of difference. Great Stuff! Thank You Athlean-X
Jeff I just want to express my gratitude for your videos, it's free, and it's completely informative, no secrets hold back. God bless your soul
Jeff, I have done bit and pieces of this for the last 20 years for back pain but not all together in one 5 minute set. I found the real challenge to be on the 2nd exercise once I really squeezed up as high as I could while raising my legs - boy does that nail your lower back muscles, glutes and hamstrings! It really resonated when I saw how high up you were able to get your butt/back.
These movements combined with hanging from a pull up bar = instant relief. Thank you so much for all your hard work and passion to teach others.
This works. After a few years of doing this on and off I highly recommend these exercises. Thank you for making this video and these exercises!
Jeff should do this as a follow along video that he does so well. His follow along videos are so good
Adding this in with morning stretches as much as I can
You are hands down the most educated, scientific and practical fitness trainer. Its so good to have your knowledge available in TH-cam
I've been watching your videos for quite some time and way of professionalism is praiseworthy! I will be trying to fix and strengthen my lower back using exercises presented in your videos. Keep up the good work!
I lifted as a young man then took a 15 year vacation. Now at 41 I'm lifting again to get in shape to be more active with my kids. These videos are perfect and have helped me train hard but not get hurt. So thankful they are available for free online. Amazing.
Im 6'1 200lbs 27yrs old and have serious back issues from deadlifting in high school. This workout did amazing things for my back. I'm glad I don't have to take IB profin anymore. Thanks bud. 2018 August 29th
Thank you for this, i do go-karting at a very high level and found my lower back was starting to hinder my performance, after using these techniques, it has helped me so much, so thank you!
🌟 🌟 🌟 🌟🌟 5/5. (TH-cam used to work on, A star system )
This is probably the most important of your videos I've seen. I had back surgery in 2012 and have been trying to get it strong again since.
All these comments about how his videos are helping is so inspiring. I will return in 2 weeks time and I hope so bad that I feel a difference.
Hope that's going well!
22 years old and this really helped me. I was very active during high school and never even considered training my lower back or even glutes since mine were always great looking back then.. but since being a little out of practice (and gotten a little out of shape) I've really noticed how much it would have benefited me to work these muscles back when i was younger. I dont know if theres proof to back this, but i feel like whatever you work on when youre younger, you have alot more muscle density when your older and it's more difficult to "lose" these muscles after periods of inactivity. But, even after just a few days of concentrated workouts i sorta feel light as a feather and EVERYTHING is easier and feels less taxing on my body. Its great..
Anyways thank you Jeff for your dedication and hard work, and good gains to all who read this.
This guy is a genius.
Jeff, Appreciate all your FREE advice (will never understand why someone would press dislike when it's free). All your advice makes total sense! For the longest time I had said a lot of what is advised by doctors didn't make sense. Sometimes I think they are winging it. However, your advise makes total sense. I have walking issues and the doctors all kept saying, it's MS. Went to a chiropractor and he said, get an MRI on that lower back! The chiropractor discovered, ITS A DAMN PINCHED NERVE from 2 slipped discs! With the chiropractors discovery and YOUR advice on strengthening my legs, ankles and lower back... I'm well into a path of walking normal again. Thank you so much and God Bless
Ah, Thank you so much dude; been struggling with lumbar pain for many years.. this just Lit up so many great areas.
this stuff works. 60% of my workouts are made of this stuff (showed in this great video) plus all sort of advanced planks, mountain climber, squats, lunges, hip thrusts, push-ups... got a super strong core and I train using my brain. Thanks Jeff
This guy's videos are consistently excellent. So glad I found them.
i busted my l5s1 disc in 2015. spent 3yrs in pain. it healed up after 3yrs and now im aloud to go to the gym. i been looking for some things to help with my lower back. this video is what i was looking for, thank you very much!.
sheetmetal workers really do need to do at least Core workouts. lifting heavy things on a daily basis with no real core strength leads to back damage, and fair few guys i worked with all have back issues, mine gave out, but the other guys are in alot of pain because of the work style and the strain it puts on you.
Just added this in on my current "leg day" routine (squats, dead lifts, this, then lunges), and damn Jeff, this is way harder than it looks. I can get up to about 4 angels of death with good form and I am done. Obviously this is what I needed. New to your videos and insight, but discovered my lower back, glutes, and hamstrings need a lot of work. Thank you and keep up the great videos.
These are the single most valuable set of exercises ever, thank you.
4:25 Jeff you'll start flying of you do that exercise any better
Bird gains
@@Account2129 nice
I came to the comments just to find a comment like this🤣🤣🤣🤣
these excercises are very good and *actually* without any equipment, fantastic!
Jeff. I fucking love you.
Thanks for all the rock solid information you consistently put out
Amen
Thanks, Jeff, for sharing these exercises that focus on strengthening the lower back without added weights. I really need this as I am still recovering from injuries to my neck and back from 2 years ago. I am getting back to the gym again and have been trying out exercises I am learning from you. But, I have stayed away from squats due to weakened lower back and fear of re-injuring. I will try out these exercises this week.
After 3 weeks of doing this exercises everyday, I can totally feel the difference. No more stiff lower back in the morning👍
Only just been introduced to your work by a colleague, Jeff, and really appreciate your approach. As a rowing coach of some 25+yrs experience, I'm particularly appreciative of the emphasis this video puts on training the back as an endurance muscle group, engaging with the glutes as is required during the rowing stroke. Thanks for this. Now I shall be checking your work for further relevant advice and direction!
Jeff you are a bloody LEGEND!! greetings from Poland !
I love your latest videos of how to deal with back pain issues. Especially good that no weights are needed. I can really feel how well the exercises work for me. Thank you a lot! Please continue with the upper back and neck at some point. I would be grateful. Cheers!
1:05 Frog glute press
10x (Hold each for 5 sec)
1:54 Lat bridge holds
10x (Hold for 5 sec on each leg)
2:45 Angel of Death
10x (5 sec up, 5 sec down)
3:55 Pulsed I's
10x (5 sec pulsing / 5 sec hold)
Jeff, you are easily the best fitness guy on the planet. Have recommended you to dozens of my friends, and I can't imagine a single person out there not getting great benefits from listening to your vast knowledge with exercise, nutrition, etc. I greatly appreciate the videos you put out here for shmucks like myself to watch and learn from.
Hi Jeff. I would like to Thank you for your work and videos. My back was aching and I could not walk properly, but after doing the first two exercises in this youtube vídeo I am feeling great. God bless you.
Mario, from São Paulo, Brazil.
My body type is ectomorph which is really hard to build up with muscles and since i fucked up my lower back year and a half ago and lost all of the weight i gained throughout the years. The program i've got from my doctor was exercises just to kill the pain, not to build strong lower back muscles.. What i needed was a pressure to make my lower back muscles strong so they can carry my upper body without trouble.. I've been searching quite long in the internet, but never really found helpful video that accentuates exactly the lower back and nothin' else. I just wanna say really, really thank you!!!!!
Jeff, it's time for new Athlean-X gym wear
I have been wATCHING YOUR LOWER BACK VIDEOS AND DOING THE EXCERISES AND THEY HAVE HELPED my lower back/sciatica pain tremendously. I also have scoliosis and was wondering if you could do a video about the do's and don'ts of strength training for individuals with this condition.
Yourr videos/advice are excellent. Thank you so much!
Just watching you do the angel of death makes me think its appropriately named
Pillowmountain3
SLAYER!!!!!!
You beat m to it! \m/
FUCKIN' SLAYER!!!!
Dude, maybe I'm not doing it properly, but the second exercise gave me more trouble, it fucking killed me. Did this work for you guys?
I know you're a business and you put this stuff out to bring us to your main webpage. But I pray that Jesus blesses you and your family for how much you have helped people who are dealing with pain due to weak muscles etc. I bought my wife your training program for women and she has been loosing weight and seeing great progress. So thank you so much for your work.
I never knew to use the glutes. I always just used the lower back. It all makes so much more sense now
Thanks Jeff. I’ve been doing calisthenics only for about two years and these exercises help me do more pushups and stabilize my leg lifts when i do toe to the bar. Thanks a lot!
I swear Jeff can see the future cause I woke up this morning with my back aching like a MF and throughout the day it's been sore. So I hop on YT to just watch my normal vids and then BOOM first one I see is this one. Brb gonna go do these exercises :)
For well over a year I've had a pain in my rear. Tried ignoring but the pain would buckle me when I walked, let alone lifted. After 6 months I went to Kaiser and met with a physical therapist. The piriformis muscle seems to be the culprit and she showed me many stretches to loosen up as everything was tight from low back to legs from it. Your frog position was one I figured out on my own that really hit that area and I'm looking forward to adding the rest of these exercises to my stretch workouts.
Great video as always.
1:04 Seems like Jesse was on top of Jeff once again...
Dino Frediani What?
hahahaha
This is dumb
@theftothek again
Suffering from bak pain... Diagnosed as Disc Bulge, your videos are really helpful. I hope they benefit me as well.
I've been doing these exercises almost every day for the past 3 months now. Worked up to 8 reps of each exercises. My low back pain is almost non-exisitant and I get more complements on my ass from the ladies then ever before!
Jeff I am 62 years old, suffering from back pain since I was 12 years old, having to go to chiropractor 3 times a week most of my life. No one mentioned strengthening my glutes, I have severe osteoporosis so I have to be careful what exercises I do. I have done a few of your exercises to strengthen my glutes and l already my back feels better. Where have you been all of my life? Thank you so much. I plan to do the exercises you suggest to eliminate my lower back pain.
Jeff I just placed my order for the Muscle stack
Hopefully its the best $175.00 I've ever spent...
I will be documenting my progress..
Can i get an update?
Soooo?
???????
Dear Athlean x team i tried all the lower back exercises yesterday in this video and the others. But now my lower back hurts a lot is this because of muscle sorness or something else...thank you soo soo soo much you have really helped my life i could not done it with out you... much love
Jeff, it would be excellent if you could make a video with exercises for elite cyclists; strength work, stretching, injury prevention and recovery, etc. I would happily pay money for that.
Lord efin geezus! By all the gods on Mt. Olympus! I'll give up one nut! I've been ridning (and XC skiing) with herniated discs for over 15 years. I got onto the full AX-1 program after having used some of the core/ab/back exercises from the vids.
I came to this video because I hurt my back riding my BMX at the skatepark and I've been benched for 2 days. I'm not even an "elite cyclist" just a normal guy who rides my bikes all the time. I'm in my mid 30's now and bouncing back from even minor injuries sustained while riding takes a lot longer. I'm not body building, but I am trying to train off my bikes in order to prevent injuries on the bike.
After watching all of Jeff's videos that address the low back/glutes/hips, it's totally clear that the physiotherapists I saw when I herniated my disc at L5-S1 had zero idea WTF that were talking about. NOT ONE exercise was targeting what Jeff does and says, not a word about hips and glutes- it was all about "strengthening the core"- which to them meant abs. This was a government funded rehab clinic through Worker's Compensation- and they had no idea what they were doing. Jeff rocks!
Wish I could Gove this video a like every time I use it (which is daily).
Thanks Jeff - actually did this routine after a standard back routine (pull ups, bar push downs, close grip, wide grip, etc) - frog glute Bridge wasn't too bad, Lat Bridge holds a little hard - angel of death was tough - couldn't do 10 in a row - and the angel of death made the pulsing I very challenging -had to take 3 breaks to get to 10 reps - would have never done lower back stuff without a clear concise routine like this, including the rationale behind it - you da man as usual!!
Hey Jeff, I appreciate all the videos you make..i have a question..ive started these 4 exercises in the last 3 days for lumbar pain associated with a herniated disc. My back feels worse.. could it be from wrong form or soreness from basically never working the targeted muscle group?
Athlean X is brilliant. These exercises help cure a back injury.
I am a skinny guy with belly and glute fat. It looks very feminine. Should i bulk up muslces and then cut or cut first?
peter charles I'd just bulk up. If you're already skinny, why try to cut?
start lifting weights. beginners (which is what i'm assuming you are) tend to make very fast progress in the first year so just get on a good routine and eat good and kill it
Chris John i have 17% body fat. Mainly in glute and thighs. Upper body is lean. Lower body is bulky.
peter charles
- find a beginner bodybuilding routine,
- spend a couple weeks mastering your form on the exercises given, start eating more protein and healthy fats and carbs that aren't sugar
- drink more water
- get on a regular sleep schedule
- find a sport or activity that burns calories you like playing and play it more often
There's your plan for the next couple months. Get comfortable in the gym and get used to eating better and having healthier habits. This will not only change your physique but it will change your lifestyle for the better.
Njumkiy do lean bulking
I started doing the back exercises in this, and other of Jeff's videos, and BAM! NO MORE LOWER BACK PAIN! I did grumble and complain for the first few days due to soreness, but right from the start I knew that you were onto something. Very thankful!
Holy shit my hammies are dead
simply the best instruction and advice on the internet…excellent promulgation
Thank You Supersetting In Bed Godammit, Whatever It Takes Godammit...
Awesome video, after having 5 back surgeries it great to know there's something that can make my lower back stronger without the rigors of lifting weights and help me get stronger in the gym.
bigger traps without weights, PLEASE JEFF
this is about stronger not bigger you cant get bigger without weights
^ of course you can
EJ Be the Light People like you make Jeff look bad.
Handstand shrugs have your hands straight down and feet against the wall with shoulders fully extended and push into the ground go back down and repeat. If you looking for the main part of you traps pull ups wider then shoulder width slightly will work really well go slowly for the best results.
I’ve had back surgery on my lower lumbar region sand always struggle to find a good workout that helps straighten my back this helps out a lot thank you
Hah! 0:34 Athlean 'xvideos (s)
Ha!
EverHard Nygel ha ha
I cannot thank you enough for the video, and well all of them, but 2 wks ago, i went to the orthopedic doc because i was experiencing lower back pain, it was getting so bad that i couldn't sit, and when i went to get up, well it was awful. i am 50 and i have been working out since i was 20. i came home from the apt and i found your video, and i did it 2x's that day and different times of the day and WOW, within one day i was a new woman. I did it that way for the first week and then i went up to do 20 of each once a day. i am on 30 a day now. plus, i grab others from your other videos and incorporate them. I am so grateful to you for getting me pain free and for sharing your knowledge so that we can all benefit and go pain free and to help us do things the right way. you explain things so in depth but relate able and understandable. do you think you will do any more exercises on IT band?? i did your one. i still have pain in my right hip and outside thigh that goes mid way down the thigh. i think it is the IT band, but i could be wrong. thanks again, your awesome!!!
yoga gives you massive glutes.
1:04 frog glutes
1:52 lat holds
2:49 angel
3:54 pulsowanie
Hey Bro, I want to tell you something to improve your videos, in my opinion., because I like your sincerity and authenticity.
1) it is not really necessary to watch you talking, you should increase the viewtime on exercises while talking and describing to the actual part of the exercise. It just helps to get it memorized due to seeing.
2) Music and echo, combined with heavy breathing while talking makes it sometimes unecessarily hard to understand. Probably you may try some retrospectively audiorecording.
That is just my thinking and how I feel. Others may disagree.
Anyways thanks for all those videos and continue with the great work!
rudeEMOboi I never hear him breathing 🤔though many people write that, maybe my speakers are just bad haha
xD
Man he does not need uyour imput he alreadh has HELLA subscribers and his videos help millions
@@CheyziEdits Your speakers aren't faulty consider it as a feature that filters out the noise.
Thank you for helping me so much I gain mucle in like a year and now I got a six pack and some gain on the triceps glutes biceps back and chest and I feel great thanks for your willingness to send these videos out on TH-cam for others to strive for success thank you
You’re the best, Jeff. Made the mistake of doing leg presses for months and when it was time to barbell squat, my back is too weak
Jeff you’re so awesome. You’ve got an exercise for everything.
this are probably the best exercises that came out of this channel. building lower back base and strengthening it
This is brilliant. I have mechanical problems in my lower back and have been searching on TH-cam for some exercises like this but never really found any good ones. Great work I shall be doing this every day now!!! 👍😄😉
Love these exercises. Simple but effective.
I tried these exercises today and i'm pretty happy. Of course you'll notice a huge work of low back in the two last exercises.
If you don't do these, do others, but don't forget your lower back. Said by a guy injured for 6 months until february 2017. Two injuries in my lower back. 23 years old. It's so tought mentally being not able to workout...
I have two herniated discs on low back and these are perfect. Thanks Jeff
Hello core, nice to meet you. Just did this got my lower back and abs working together. Everything is stronger when you abs and back are strong. Thank you Jeff.
really helped with my lower back problems and other chronic injuries I had back in the day. thank you Jeff
This is beautiful. Straight to the point and very efficient. I’m working on hyper lordosis. Have been bent forward from the waist since adolescence. Probably started with the head but it deformed my whole torso. I’ve been working on it everyday since I retired and realized recently that I had no muscles in my core! I’ve been holding my body up by my upper back!