Big On The Basics: Back Raises with Pete Rubish
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- Опубликовано: 19 окт 2016
- This episode of Big On The Basics covers in detail one of Pete Rubish's signature and unique lifts, the 45 degree back raise. See how and why Pete utilizes this movement to be one of the deadlifters in the world.
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![7 BEST Alternatives To The Deadlift [Posterior Chain Strengthening]](http://i.ytimg.com/vi/V3ZpSgPxgPM/mqdefault.jpg)
If Pete Rubish said that shoulder raises were the best way to increase deadlift I would believe him
There are many blind dumb people like you in this world! You will eat his shit if he ask you to!
started doing these at the start of my program 10 weeks ago my deadlift max was 470lbs now 530lbs I can defiantly tell that 45° hypers help love doing this exercise!! thank you @Peterubish for showing this exercise
DarionK what program? Does Pete have a program?
DarionK what set and rep scheme WAs us doing for this
So how are you doing now 10 months later ???
Tried this for the first time today right after deadlifts and my glutes and back have never been so sore.
i like doing those with snatch grip. they are great for deadlift.
Yes it really works very well! This exercise targets my hams like any other exercise.. after doing these i can barely walk and especially the lockout is brutal... I definitely recommend that. Pete knows what he's doing...
Great instructional video Pete, thanks!
A very useful movement indeed!
Thank you for posting this video. I have tried this movement many times and was wondering why there was so much tension behind the back of my knees. I had the pad at the top my my quads. Now I know I have to move the pad up a few notches.
These have done wonders for my deadlift &I pull sumo, so it works both ways.
this bloke is polite, articulate and intelligent.......so much more professional than some of those other wankers
hes a raging brute normally
You wouldn't want to see him when he's angry!
+Michael Scott Yea and that’s a compliment lol
@@michaelscott5105
He's calmed down a lot in the recent years, especially after coming off roids
I will definitely be trying this Pete, I’m 164bw with a max 585 deadlift, anything more and I end up hitching.. I feel I may be weaker in my upper middle back and hamstrings, so this looks like it should help with my lock out. Thanks for the inspiration
Animal and Pete thanks this will catapult me to 300 kg deadlift
Pete's grown up so much man. Really cool and inspiring dude!
these and banded deadlifts made my deadlift increase drastically
this and good mornings are probably the best accessory exercises bar none.
wait for the non-lifters to comment about breaking your back...
bizeemi vas hyperextensions are its a new accessory so doesn't get too much light
Goodmorning put hella strain on my back because I'm tall, so I don't do them, I'd rather not have an injured back.
wont good morings break your back 100% of the times you do them?
Had a pro strongman program me some good mornings. Try them with a safety squat bar inside the rack and bring them to a dead stop at the pins at the depth where your deadlift or stiff legged deadlift would start. Brutal and such a good carry over to both squat and deadlift. Good luck to you all on your lifting
@John Backos They'll break ur shit. Bar none.
Love that he's hyperextending 3 plates like what?
Some back raise machines have the top component (pads & handles) as a separate piece. If this is the case, you can sometimes reverse the handles by unbolting this piece and rotating it vertically 180 degrees. Handles always got in my way until I realised that a spanner would solve the issue.
Looks solid. Any advice from Pete regards to deads is openly welcomed.
I don't have a 45 degree one i just have a 90 degree one at the gym and I agree it's a good deadlift builder I get super light headed when I go heavy and my hamstrings/upper back kill the next day. Same with stiff leg dls with dumbbells.
The most useful hyper extension video on RUclips
Definitely watch the handles! Smashed my pinky hard about 3 months ago still don't have a nail back on it hahaha
Did the same 3 days ago. Ripped some skin off my finger and it still aches.
Same just smashed my middle finger...glad it was just during the warmup 😂😣
its a game changer having the bar behind the neck like a good morning
This is great! Im currently doing hyperextensions with a 45 lb plate but it’s not really challenging anymore. Using the barbell will be my next step!
As a former client of Pete’s, the new recommendation is to use a wide grip and 25lbs plates for more range of motion. Also use much higher rep ranges (10+)
@@JPqbss super helpful tip! I am currently up to 100 lbs with one of those smaller curl bars but I found wide grip to be way better. Didn’t even think of the 25lb plates I will certainly use those!
damn it i have been doing these at my gym after seeing pete do them. people have come up and asked me about them...i said i invented it...
Could you do a row whilie ya at it? Depends on the extension bench I suppose...
This or hip thrusts are key in building a stronger deadlift. The posterior chain is the prime mover in the deadlift and 99% of the time, your posterior chain isn't strong enough to lift more weight.
how many reps how many sets should I do it Touch and Go or pause reps or both
Do you do these on your deadlift day?
For a beginner (i didn't deadlift since 2 years and i won't to ) how to progress ? how many times a week ? its ok to do them after a squat ?
Does this carryover for sumo well also?
My deadlift is just short of 500lbs. I did them for the first time today with just 90lbs for 4x8.
I already know I'm going to do them twice a week on my Squat and Deadlift days, that's how awesome they are.
Question I have though: Would it make sense to do them with a Snatch(wider) grip in order to get more ROM?
I do them with a wide grip and also do like a pull down and it really hits my lower lats hard
I have a lower back injury and can do these pain free.
5%CMON fuckin ay
The best movement for lower back strength
Strengthletics I want to strengthen my lower back. Do u think a pause at the top is more beneficial and how many reps would u recommend
who makes that back extension machine?
Four years too late but it's Legend
Fellas, who has the world record with this movement?
To anyone watching, 3 wheels with these is absolutely fucking hard as fuck lol
being doing these but my back gets pumped so much cant even walk for a good 5mins. Is it a bad thing?
Universe. AZ are u new on those ?
i do them time to time with bands but it hurts like a motherfuckers, the pump really cramps up my lower back. i then need to lay on the floor till it goes away :(
Lol thats not good. Your lower back should not be hurting.
I have the same issue, just a pump though, not really any pain. I'd say too many reps with heavy weight aren't the best, I'll probably switch from 10 @ 135 to 8.
Listen to this man. I think he put about 100 pound on an already monstrous deadlift in like a year.
What about underhand grip if you're trying to rehab your scapula?
Ascended Serenity would be very careful of biceps tearing. Would do other movements for that purpose rather than create more risk in this one.
Sam Le Cerf what's some good examples. My right scapula is out of alignment from pressing. Right trap, right side if my upper chest, and right below my ac joint it's all tight and sore. Between my scapula and spine it makes a crunching noise everytime I retract.
Ascended Serenity without knowing exactly what the issues are from not seeing you in person or having notes from a physio, who i advise you go see not listen to some guy off youtube (i am qualified so I'm not a complete nonce) id say you have imbalances in the lower traps and mid traps, and some extreme tightness in your pecs and shoulders.
Some exercises to strengthen the weak muscles: Reverse Shrugs from a Chin Up Hang, Resistance Band Scapula Retraction. Each of these are often ignored in doing the full movement so doing a superset of these, 3x10 with a 2 count hold on each rep will pre activate and slowly stabilise your scapula.
And to relieve tension on your anterior, get a golf, lacrosse, cricket or baseball and do 3x30 second rounds daily with it applying heavy pressure (this should fucking hurt) right at the insertion point of your pecs, where it intersects with the deltoid. Maybe even take a month off pressing movements to get some movement back through that area.
Any further information, as I've already given out a lot for free, please message my instagram or Facebook account (same name) and we can set something up.
Hope this helps.
Sam Le Cerf yeah i keep a lacrosse ball with me at work amd dig into my anterior delt and upper chest. It almost feels strained through there and goes all the way into my bicep tendon. I've done those hanging shrugs two or three times but never consistently. I internally rotate all day on the computer at work. I actually made the decision myself before even reading this to do two back/should er days a week (just raises on shoulders) for at least a month. My chest is very pronounced as is and I notice that when I'm super barrel chested my delts don't look nearly as good. When I let my chest shrink down my delts look much more pronounced.
Ascended Serenity possibly a front deltoid issue then. What I would be doing, if not too weird at work, would be finding a wall, standing face against it and doing 3x20 scapula retractions every hour. You may not feel this, but it at least will be placing some tension on the converse musculature.
Regarding back days, it is even more imperative you do those two exercises EVERY session before you train. One of the issues I believe you may have is mid back connectivity and over use of your upper traps in rowing and raising movements.
What's with the last name?
I do these with 25s for better range of motion
has anybody received the order placed on 4 Oct of item Animal Fury Iconic T-Shirt?
👍
In my crowd we call this exercise the Rubish. As in, after squats I have Rubish's.
"See how and why Pete utilizes this movement to be one of the deadlifters in the world."
Hey, I'm a deadlifter in the world too! What a coincidence!
We just remove the handles in our “office” gym. Most are bolted on, so it’s as easy as unscrewing the nuts.
Without the handles, the machine / 45° bench fits any shoulder-width, any grip style (narrow or wide), bar on traps, whatever. 🙂
Rubish Raises!
Eric Schwartz along with Rubish rows
Did he take some xanax or whatever
Yea man he's hella slow🤣
think they're called hyperextensions bro
These should be called Rubish raises
I will definitely be trying this Pete, I’m 164bw with a max 585 deadlift, anything more and I end up hitching.. I feel I may be weaker in my upper middle back and hamstrings, so this looks like it should help with my lock out. Thanks for the inspiration
I call bullshit on those numbers
@@hitleractually8180 wish he posted a video or something.