Balanced Core Strength

[Mr Scorpio]

So, after incorporating some of the stretches suggested by the fine folks at LS, my back has loosened up significantly. Upon reflection, I'm fairly certain that I initially aggravated it by doing hyper-extensions. I thought only doing two sets of ten would allow me to avoid injury. Alas.

 

So, does anyone have any advice on starting level exercises for the lower back? Further, does anyone have any input on how often to perform these exercises, specifically as it relates to ab exercises? My understanding is that often folks over-work the abs while under-working the lower back.

[tman666]

This is a good part of why it is often advised for people to train movements rather than muscles.

 

While it's not impossible to achieve balance using isolation type exercises, it requires a much wider array of exercises to accomplish. Furthermore, some muscles seem to be able to take a lot more punishment than others (I don't know this to be scientifically true, but personal experience strongly suggests it).

 

My belief is that compound exercises are the best way to establish balance. A compound exercise, by definition, is one that uses multiple muscles or muscle groups in order to complete the movement. Examples would be deadlifts, squats, olympic lifts, pressing movements, lunges, jumps, rowing movements, and a host of others.

 

A hyper-back extension or a glute-ham raise, while technically compound movements (they involve the lower back, hamstrings, and glutes), are better treated as isolation exercises since they do a great job of isolating and directly training the aforementioned muscle groups, albeit without much involvement from the abs or hips.

 

What I'm getting at is that in order to help achieve balance, the meat and potatoes of your training should revolve around some sort of squatting, deadlifting, pressing, and rowing. That doesn't mean you can't do isolation exercises, but use them sparingly and intelligently to address your weaknesses within your compound movements.

 

The trick is being able to assess, even at a beginner level, what your weaknesses are and then prescribing the appropriate type and amount of assistance work in order to correct them. This is basically an academic subject unto itself, but if you can pick up a few basics of corrective exercise and corrective mobility application, you'll be miles and miles ahead of most people in that respect.

 

Without looking at your training in further detail, that's about as specific as I personally can get with this.

 

So to re-cap: train movements such as squatting, rowing, pressing, and pulling (deadlifts, cleans, etc.). Use isolation exercises mostly as corrective measures until you've established a better base on your compound movements.

[Mr Scorpio]

Without looking at your training in further detail, that's about as specific as I personally can get with this.

 

My training is sporadic, and currently involves no compound lifts. I used to be a big fan of squats (with a smith rack), but have not begun training my legs since getting back into the gym earlier this year. I used to do plenty of hyper-extensions with no ill effect; I suspect time is having its way with my body.

 

At this point, I still experience slight lower back pain and a bit of stiffness in the morning. However, I have neither the time nor money to work out everyday, so at this point I consider the back pain a nagging inconvenience. But if it gets any worse...

[Emilia]

My training is sporadic, and currently involves no compound lifts. I used to be a big fan of squats (with a smith rack), but have not begun training my legs since getting back into the gym earlier this year. I used to do plenty of hyper-extensions with no ill effect; I suspect time is having its way with my body.

 

At this point, I still experience slight lower back pain and a bit of stiffness in the morning. However, I have neither the time nor money to work out everyday, so at this point I consider the back pain a nagging inconvenience. But if it gets any worse...

I don't know how old you are, I'm 40, will be 41 this year. One thing I have been very careful about is balanced training and following good form. This is why I joined a weightlifting gym and would never go near a Smith machine. I think a lot of what you experience is due to bad form or not training in a way that ensures a balanced physique. Take it for what it's worth but I'm not a young one and I'm a woman but I lift more than a lot of guys do in an ordinary gym and I'm not hurt. That's because their techinque is often sh*t.

 

A lot of physios and trainers have no idea what they are talking about. I think anyone can be a fitness instructor nowdays. I follow advice from those that seem to have a lot of respect from others and those that look really strong and healthy to me or the military lot who do strength training for survival pretty much. Tried and tested methods by hard working people basically.

Edited May 12, 2013 by Emilia

[Mr Scorpio]

I'm... not that old yet. And I'd like to think I'm something of a form-nazi, at least to the extent that I don't swing, lock out my joints, or fail to control the weight on the retraction. However, I highly doubt that form is involved with my back issues, as I was having them before I started trying to get back into shape.

 

As for the smith rack, I figured it was a way to get my quads acclimated to the weight and motion, without having to involve my core muscles. The idea was that after a few months of doing it that way, I would switch over to "normal squats", but then my workouts simply stopped altogether.

[Emilia]

As for the smith rack, I figured it was a way to get my quads acclimated to the weight and motion, without having to involve my core muscles. The idea was that after a few months of doing it that way, I would switch over to "normal squats", but then my workouts simply stopped altogether.

It's just that I've never seen anyone using them properly. You know how we are all different. Those things force you to squat in a certain way, I'm yet to see anyone being able to use proper form - even just having their chest out properly - using one of those. Most guys that use it are hunched over and don't go even parallel let alone lower.

 

I hope you don't think I'm lecturing you, it's just that I had to start from a weaker point too in a way so I think I can relate. You are as strong as your weakest parts of your body and strengthening everything is essential. I think compound lifts with suitable weight (ie perhaps starting lower) and gradually getting stronger is better than isolating muscles where only parts of your body is selected for training. If your legs and core are weak, you will struggle and you will hurt yourself.

 

I think lots of body weight exercises would be good for you. Planks, crunches, leg raises, push ups, tricep dips, bodysquats, monster walks, etc. with lots of stretching after for full 30 seconds each muscle group.

[Mr Scorpio]

I think lots of body weight exercises would be good for you. Planks, crunches, leg raises, push ups, tricep dips, bodysquats, monster walks, etc. with lots of stretching after for full 30 seconds each muscle group.

 

I love me some tricep dips, planks, leg raises, etc. However, I have a (unjustified?) fear of deadlifts, squats, clean n jerks, etc. If I can strengthen my lower back by performing deadlifts at a low weight, I'll gladly do so. However, I figure it'd be fairly easy to injure myself performing those moves incorrectly, and I haven't been "taught" how to do them.

 

And you can always feel free to lecture me, I'll listen to my elders!

[thefooloftheyear]

I believe that core strength is vital...Obviously a movement like a squat will give you great core strength. I also do strict heavy dumbell pullovers. These build great core strength if done properly..

 

You have gotten good advice from the others..I dont use a Smith machine for regular squats, but use it for front squats.

 

Good Luck

 

TFY

[Emilia]

However, I have a (unjustified?) fear of deadlifts, squats, clean n jerks, etc. If I can strengthen my lower back by performing deadlifts at a low weight, I'll gladly do so. However, I figure it'd be fairly easy to injure myself performing those moves incorrectly, and I haven't been "taught" how to do them.

 

And you can always feel free to lecture me, I'll listen to my elders!

ok, I'll keep going on about it then.

 

I had the same fear and I think it's normal because you don't want to screw up. I wasn't so worried about deadlifts but as it happens I used to use my back too much and not used my legs enough (though have a pretty strong back as a result, without injury). Now it's been corrected.

 

I joined a weightlifters' gym. It is extremely cheap, it's in a dodgy part of London and courses/membership is supported by the local authority but it is very good quality, they churn out high level competitors all the time. There are various certificates on the walls everywhere. It's basically a shed and everyone goes there to lift.

 

If you could join a gym that was as serious as mine, it would benefit you to no end.

 

In the meantime supporting exercises are mandatory: especially for core. I'm doing well with squats and it's because I had to do shed load of body squats, crunches, jack knives and what not during conditioning for boxing as well as plyometric stuff like squat and box jumps. I think if you did a lot of supporting exercise while you looked for a serious gym would benefit you a lot.