Strength training can do lots to our lower backs. When we lift heavy weights, too often we dump pressure right there, letting it take over when our muscles get drained.
So how can we make our back completely happy? By warming up our core (so it could actually activate and do its job!) and practice good form, says corrective exercise specialist Tatyana Lamp, founding father of Training with T. By getting your foundation right, you may reap all the advantages of weightlifting while stopping injury. In this recent episode of the Well+Good Coach of the Month Club, Lampa takes us through a 20-minute strength workout that is filled with tricks to make every move not only protected, but effective.
One exercise that swears by constructing strength is incline rows. The exercise involves standing, leaning forward, pushing your hips back, and lifting weights up and back by bending your elbows. However, should you’re out of form, then bending over can quickly make your back scream. The key’s to maintain your spine in a neutral position. “Notice that I’m the highest of my mat. I do not stretch my neck here, so I keep this neutral spine on a regular basis,” says Lampa.
During any standing power movements, the Lamp recommends moving your body forward somewhat further than usual. Your muscles will engage and, as Lampa says, “you will feel the change immediately.”
To reduce pressure during dead worms — an abdominal exercise that involves moving the other arm and leg away from you while lying in your back — keep your core very still and press your spine against the mat. If he starts to lift, as an alternative of throwing his leg out, modify the movement and tap your heel against the ground along with your bent knee, he explains.
The workout gets juicier and consists of squats, overhead presses, deadlifts, and push-ups. While these exercises seem daunting, Lamp offers variations you may do to maintain fit and protect your lower back – and the remaining of your body. Don’t be shy about modifying: it would allow you to construct the strength you want to lift heavier weights and achieve success in your next workout. Watch the video to start.
