Using the Jefferson Curl to Fix the Low Back
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- Опубликовано: 15 окт 2024
- Ben Patrick, aka Knees Over Toes Guy is back on the podcast after hosting a seminar here at The Super Training Gym. Ben had three major knee surgeries before he was 18 which unfortunately forced him to stop pursuing a career in basketball. He started working on building healthy knees in his early 20's and now has "bullet proof" knees and is able to do some amazing athletic feats. He founded the Athletic Truth Group and has helped create over 2,000 successful knee rehab stories and is revolutionizing the way we look at exercise movement.
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Been doing the programme for 6 months. Got me from a wheel chair 5 herniated discs to running on a athletic track.. Legit content thank you🙏
Which program did you do?
Really?
God bless you
I have herniated discs in my neck and back that stop me from playing basketball. What program did you do to relive this?
Congrats! How many days a week did you do Zero?
Hey Ben - I got broadsided by a truck when I was 17 and had back issues since then, I had extreme back pain with sciatic nerve pain radiating down into my foot - it was so painful one doctor even diagnosed me with a broken foot. I was told I could never play golf again and would be crippled for the rest of my life by several doctors.
Over the past 15 years I've been working on "bullet proofing" my back like you did for your knees so I could play golf.
I was always pretty athletic, in college I was able to max out the leg press at over 800lbs - but any leg exercises or stuff like back extensions caused me to have extreme pain, running and squats were the absolute worst. It got so bad that I couldn't sleep at night most nights.
The stronger my quads got - the more my back pain increased - I do have to say at that point in time I had no idea what proper form was or how to do it so it ended up creating even more imbalances and increasing my pain, even though I was physically stronger.
Fast forward a few years...
I got really lucky - after about 20 different doctors, PT's, and Chiropractors I found a guy who understood body movements and I what we found was I had some really strong quads but I had a lot of stuff that wasn't functioning at all - for example my glutes were extremely weak when it came to stuff like rotation or even bending past a quarter squat.
After a few months of stuff like glue bridges and clams, very simple easy banded exercises I was able to reduce my pain 70-90% it still flares up a bit from time to time - but I'm able to compete in professional long drive and swing a golf club over 140 mph.
Jefferson curls are helpful, but I think the vast majority of people with back issues will need some guidance on how to properly do them.
For me the back extensions were always extremely painful because when my back gets really tight my right glute shuts off and then my left hamstring gets really tight and it pulls my left leg up about 1/4th inch - if anyone has a similar issues with leg length a back extension will cause them extreme pain - HOWEVER what would probably help that person the most would be a 1-5% reverse nodic curl - most peoples back issues stem from weak or non functional glutes and leg muscles - most peoples actual back muscles are not weak at all - most people with back pain have much stronger than normal lower back muscles because they are grabbing and flexing all the time - they can't cause pain if they aren't really strong already. The low back muscles just can't function properly because the rest of the posterior chain isn't functioning.
Right now I'm working on being able to do a full nordic as a way to fully bullet proof my back so I don't have days with lots of pain after swinging all day - the monkey paw also is very helpful - I would think the vast majority of people with low back issues would greatly benefit just from doing nordic's descending just a tiny bit to turn on all their lower leg muscles. The problem is if anyone has a leg length issue it will probably also cause them a bit of pain because you have your feet anchored so it's forcing which ever side to stretch under a lot of tension.
I think anyone could do the tib raises and monekys foot with zero back pain, I even do tib raises against the wall to take the load of my lower back if it's tight. Glute bridges and clams would probably also help anyone, but it might take at least 3 weeks of doing them daily to feel any real difference.
Hopefully this helps someone in pain.
Thank you for sharing
Thank you man
@@braydenbeck5320 I've been doing some really strict dumbell good morning's - seated - like Ben shows in some of his other content, doing this with a very light load - It's been very helpful for low back stuff and getting some hip mobility. Might be helpful for you as well - I will also say, I've been doing Ben's other program too and having more ankle stability has also seemed to help a lot.
Thanks Brother for sharing your journey. I'm on a difficult journey myself and it is very encouraging to hear people relate their recovery stories. God bless
Totally agree. My back is destroyed because I was always using my spinal erectors rather than the glutes and hamstrings!
6 years of chronic back pain and the incline back extension machine with Patrick fixed it all. Life changer.
6 years and it never occurred to you to do back extensions?
@@mushymush223 🤣🤣🤣
@@mushymush223 You act like this is common knowledge. New flash is it isn't.
@@HalfJapMarine don’t be a dick. Maybe he didn’t know how to do properly!
@@mushymush223 people tend to avoid exercising areas that are in constant excruciating pain patterns.
Still fighting herniated disks this video motivates me. Tired of the smallest tweaks exploding into massive back spasms. Thanks for this video.
Don't you just love not being able to work for a week, even taking a shit and trying to get off the toilet is barely possible. I'm only 31, hurt my lower back when I was 19 and it's never been the same since. I can throw it out of whack just by sneezing and twisting the wrong way.
@@NooDLES411911 you guys could do like 6 months of jefferson curls or some regressions on this guy's system and then feedback back here, so we can compare results
@@NooDLES411911 go balls deep on the program and track your progress
@@NooDLES411911 theres a way to sneeze with a herniated disc look it up
@@NooDLES411911 at least you are looking in the correct direction...most people just get pain killers and waste away...
Love Mark Bell’s products and having Ben in the first time has already prolonged my athletic goals. I’m just some dad who works out in his basement. But, I have four boys who have superior mobility benchmarked against their classmates and peers. Content like this will help them have a much higher quality of life so they can be of service to the community around them.
I love what you said. That's why I believe a man should be strong and capable; so he can be of service to his community.
I heard something in an audio book tonight that resounds with what Ben and Mark always say. The saying goes something like,
Mastery resides in the realm of the basics.
Meaning that to become a master of something, you must perfect the basics. Bruce Lee once said that he did not fear the person who practiced a thousand kicks but the person who practiced one kick a thousand times.
1 Corinthians 1:27
[27] But God hath chosen the foolish things of the world to confound the wise; and God hath chosen the weak things of the world to confound the things which are mighty;
Young Mark Normand spittin’ knowledge
😂😂😂☝🏼
“So I started doing knees over toes stuff, now I’m over the goddamn moon!”
He's so much more well spoken and better looking than Normand lol
I learned a technique after I hurt my back from a physical therapist that was a Marine. I had been to a physical therapist but was still experiencing back pain. I started doing this new therapy basically I would do a Romanian deadlift but hold it about where the pain started and each week I would go another inch or two deeper and eventually I was able to start pulling from the floor again. Then by chance I started doing deficit deadlift because I was on an uneven ground so I use the platform that was about an inch hi and my back got even better now as long as I don't go crazy I can still deadlift and squat with no pain. I do stretch every time I'm going to deadlift or Squad before my workout to make sure I got the old injury location opened up in blood pumping through. Having previously hurt myself I'm very cautious about larger weights now but I'm just happy I can do anything at all.
how long did you usually hold it for?
Ben I would like to thank you and all the people involved in what you are doing I know there are many I just received the knee ability zero book I have a back injury L4 L5 and for the first time I had just completed 12 sessions of physical therapy addressing the injury I saw progress I was barely able to walk or move much prior to the therapy I am starting your program to see what it can do for me I know it’s up to me and I have to put the effort in so here we go again thank you 🙌🏽⚓️ I am hoping to get my mobility back so I can enjoy my kids and my grandkids even more 💙
Hi all..started AtG zero for my knees one year back.. but think I exercised too much and didn't follow the rules well..I ended with a severe back injury...torn ligament...herniated disc @T9 '@l4-l5..could not sleep..walk...sit..etc.. pain radiated in arms and legs' testicle..why in arms ..can't really say..but it was not AtG zero that injured me...i was doing standing version of Ab roller wheel when the injury occured... now after one year don't have that pain but I am still fragile ...was both flexion and extension intolerant...now mostly flexion intolerant.
Seeing this video...I will try to start again as from Monday . Thank you for this amazing video.
Thank you, in my sixties and in the last months have increased all aspects of my body through utilizing these videos, from backwards wind sprints to proper technique in lifting,
Thank you for the lab work plug. I've been looking to get my bloods done outside my doctor because she won't go over it with me or show me my result, and its pretty expensive here to do it on your own. Much appreciated.
Get a new dr
what Ben is saying is absolutely true. i had a back injury that took me 4 months to stand and walk out of my own power. after thorough research, Ben’s info was right on point to what i’ve kind of gathered. i my back pain has basically gone away. Mostly tightness but no pain. ive also gone to a ROLFER. which totally opened my body up.
What's a ROLFER?
@@ledubois6 It’s a type massage that works on your muscle structure, pretty painful but in a good way. On my 3rd session, i went in there could barely reach mid shin… came out of there touching my feet. No more chiropractors! couldn’t recommend it more. Here is what led to my discovery
ruclips.net/user/NextStageInjuryTherapy
Love what you guys bring to the table! I started my fitness journey to fix my low back pain and you guys have shown me so much that has helped me gain understanding of how our bodies work through principle based concepts. it’s been easy to understand and explain to others! My pain is less then it’s been in 15 years my ankles are working better then they have my whole life! My knees are stronger and more pain free then any other time in my life! I’ve been able to point to you guys as the inspiration and guidance for several other people feeling fully confident I could trust you in leading them towards their goals and in each case they have all come back to report finding just what they needed and making gains they never could’ve expected! Thanks for all you guys are doing keep up the great work can’t wait to share more awesome results!
Wow. a 45 bench was the first piece of gym equipment I purchased for my home gym. anytime I have a hint of low back pain I do a couple sets.
Thank you guys so much. I've never heard of this. I would do straight leg dead lifts for years but couldn't get deep enough to stretch and strengthen the really low back . I lifted religiously for 15 years and don't lift anymore because I don't care about looking like a WWF wrestler anymore my other love fishing is how I spend my freebie now. I'm going to join the gym next door and I'm going to try this. I've had back pain for years and you have relit the fire I used to feel to lift. THANK YOU SO MUCH!
I love your stuff with KOTG, Ben Patrick! Thanks!
There are no contra indicative exercises, only individuals. That said, a bad back plagued me in my early 30’s. Stuart McGill’s methods helped me turn things around. Three herniated discs were the problem. Love KOT. Really enjoying the first month of the program.
The McGill 3 + fast walking 1 arm farmer's carries cured my back.
I agree. Stuart McGill's methods are fantastic and I also like KOT. One thing that I didn't like about this video was that KOT had the person doing an exercise before an MRI. Leaning all the way forward and extending the back could actually be hurting this person if they haven't identified the root cause of the pain (paraphrasing McGill).
Agreed. McGill is a serious scientist and clinician. Ben is, well, an enthusiast. I like most of his stuff mind you, it just needs to be viewed through that lens.
I'd politely disagree.
Professor McGill agreed with me in person that Jeff Curls are detrimental to the lumbar spine.
@@BodyOpt you're absolutely correct. We were saying it's not wise to have people perform exercises without identifying what's causing the issue.
I have the same story as the “MRI Tomorrow” guy. I’ve had lower back pain for 4 years. Went to a back specialist, Physical Therapist, and Chiropractor. Nothing helped. I continue not to be able to sleep through the night. I have to roll over once an hour to relieve the back pain. It’s awful; very life disrupting.
Thanks guys for the RUclips videos and podcasts.
Check out Stewart McGill.
I was a commercial concreter and did our own steel and form work so our backs got pushed hard. One day lowered a 9 metre long footing cage into a pit and my back went on me. BOOM bulging discs years of pain and numerous visitors to chiro, Physio, osteo, pain killers anti inflammatory and nothing was reliving my pain. I looked like a 33 year old cripple until a Moto cross rider came worked for us and noticed me laying down at smoko instead of eating my lunch. He told me he did a serious neck injury from a head on into a tree and the only person that worked for him was a Bowen Therapy. At first I was skeptical but I had nothing to lose. Now this woman talked me through the process to ease my mind at letting me know she can help me as soon as she works out what will work for me then teach me to self manage my pain level. Also may I add she said she cannot cure me but get me to a very bare able stage. Sure enough 4 visits in my pain level went from a 8 or 9 to a 3 or 4. And as weeks went by she was teaching me awesome stretching routines for self management and also asked me to come to see her less and less until she told me she’s got me as far as she can which to this day is level 2-3 which I’m very happy with. Not perfect but it’s a massive relief. Not sure if Bowen is for everyone nor if all Bowen therapists are as good as mine but I’m very pleased. The stretching definitely is a huge part of the process.
@@TypicallyUniqueOfficial YES!
@@Paulroach6 the research doesn't support stretching the lower back itself, if that is what you are describing?
I asked Dr McGill in person in 2018 about Jefferson curls and he agreed with me, it's hazardous for the lower back, has zero benefit, and is a big gamble.
Hey, awesome content. Is there a video of Ben demonstrating the back extension?
Thank you guys
That helped I'm going to start doing back extensions again.
I used these myself and with my clients. Great stuff
I took a really conservative approach, use the trap bar, dont do DL, do supported rows. Started doing the back extension a couple of weeks back, if feels good, do it slow and enjoy the bottom of it.
This is where I'm at. I hit a DL PR Easter of this year but right now I'm broken and haven't lifted in a month. I need to be more conservative and find a way to give up powerlifting emotionally.
@@HooDRidEWhiteY hopefully nothing you cant come back from? I watched a video recently of am ex powerlifter lifter stuggling with adapting to a more plyo style of training.
@@lmc4964 I was the head judge at a Strongman competition yesterday. Being around all those competitors lit a fire under me. Im going to get strong again, but I have to figure out a split that I can recover from. Looking hard at Andy Bakers HLM or GGW
Feels so good to just chill on the back extension stretching the low back.
Back extension is one of the only things that makes my lower back feel better.
Jefferson curl on slant board lights up the whole rear chain. I do it every workout.
Can we get a video of the back extension progressions and regressions Ben was talking about?
Search knees over toes guy and he has really good 2-3 min videos of his excercises
@@ryananderson6321 he was talking about the progressions from that seminar he had previous to the podcast. I love seeing in person demonstrations
Just stumbled across your page. Love the content. Subscribed.
I did this today for a bit and it helps A LOT. This is great!
Amazing content, I’m learning
Thankyou
I had lower back pain (not too serious) but then started rounding my back slightly on dumbbell RDL’s and my lower back is gone. I also do many knees over toes exercises so it’s difficult to tell what did the trick. Also, the reverse squat low cable pull is a amazing! Thanks guys 🙏🏼
did you mean to say your lower back pain is gone or did you obliterate your back?
@@theheebs100 nah it’s gone, heard his ribs are now connected to his pelvis.
@@theheebs100 it's gone bro
I really don’t want to deviate from my program but I really think I need to give this ATG system a go... I could only imagine a healthier version of myself would be able to make better progress
I honestly view the atg program as something you can integrate while still doing your own current program without overworking
@@DallasWicklander yeah but added exercises add time... and that’s not something I have a lot of currently
Did you give it a shot? How's the progress?
@@tigre-w2x still havent....just need to dive into it
Hey guys! I'm grateful for all of the content you put out. I have started to implement some movements.
Yes I would love to see a podcast on the back and building muscle for regular people; construction workers, kitchen workers and all people work on their feet all day. Thx
Just found this podcast. You guys are covering so many good topics. Love it.
Talked me into pulling the trigger on buying a back extension machine for my home gym. Had lower back surgery about 10 years ago and still get hurt when I move heavy things with an asymmetry. Usually don't feel it until the next day and then I feel like a cripple. Hoping this will solve some of my weaknesses and imbalances.
I have both of Ben's books which are going to be super helpful. I just started doing the exercises in hope to improve my knees. Why not come up with an all-inclusive one and done workout book that details all the exercises that are recommended for each body part and injury/ problem. Common issues and the fix for the issue. I have been watching these videos and trying to piece together information, it would be nice to have all the information in one easy to access book.
sign up for his program for one month and save all of the exercises. with his program i cured my knees in months and i am 80% of the way to curing my back
Ben is changing so many lives for the better
Forward fold and yoga stretching in general has completely transformed my lower back into its best condition ever. I couldn't skate without the forward fold. I highly recommend it.
Literally pulled something doing deadlifts last week. Was putting the bar back down after third and last rep and heard a couple pops, which felt amazing btw, followed by a pulling sensation, which was not such a great feeling. Felt it somewhere around my left lower back and glute. I'm thinking I may be a candidate to check out this fellas content lol
Probably a good call
You may have a bulging disc : be careful if pain increases or goes down you're leg.
Side bend away from the painful on a ball on a power plate can help it move back in .
If the muscles are tight in protecting the back, they need to loosed up with heat or easy partial Sidebends without pain.
Seek a P.T. if it doesn't get better.
A tennis ball at the QL painful point in supine ( laying on back) can help to loose up that tightness. A P.T. could make a more accurate evaluation than what you gave to me. But I have had a ruptured disc and worked in P.T for 30 years, so I know what you're going through and what can help , they also have many other modalities that can help.
Sounds like my SI injury. I tried to train through like an idiot and it plauged me for over a year, I could barley walk at one point. I had to completely stop deadlifting and squatting, cut my other training volume down and it subsided in aprox 3 months. I slowly reintroduced squats and started doing cleans/power cleans instead of deads.
ruclips.net/video/KfBRN3xtrZo/видео.html
This is a recent video from KneesOverToesGuy, which goes into some discussion about back issues caused from something other than the typical plane of motion. When my injury occurred, I noticed that bending to the side would antagonize the injury further, rather than the typical bent over deadlift position. Great quick video which highlights the other mechanics to consider when experiencing power back pain. I would say this applied to my scenario, but maybe not everyone else's.
Consult an expert, NOT this guy or his information. At least, do yourself a favour and watch anything you can by Stuart McGill.
I’m like 7 years and going living with this back pain. I have just accepted this is my life and to deal with it. It sucks, it holds me back a lot but I feel like there is no cure
This has been my favourite part of his work - my lower back has never been stronger due to Jefferson’s
the research does not support it, but I sincerely hope your approach continues to work well for you!
@@BodyOpt “Flexed lumbar spine postures are associated with greater strength and efficiency than lordotic postures during a maximal lift in pain-free individuals”
Mawston et al. 2020
“Exploring lumbar and lower limb kinematics and kinetics for evidence that lifting technique is associated with LBP”
Saraceni et al. 2021
“Getting out of neutral: the risks and rewards of lumbar spine flexion during lifting exercises”
Howe 2021
Excerpt:
“While it is suggested that lifting with less lumbar spine is protective against injury, research to support this is lacking.”
Crickets...
@@stevensmith4706 none of that actually even disagrees with my statement dude.
Anyone with some reasonable knowledge of the spine would advise against Jefferson curls.
That isn't relevant to the fact that most maximal deadlift efforts will necessitate some spine flexion, mostly in the thoracic region. Champion lifters have the ability to perform their maximum deadlifts while avoiding the critical degree of flexion that incurs injury.
The final excerpt is the key point: a neutral spine has greater tolerance, which is also very common sense.
Bottom line if you want to do Jefferson, curls, I'd advise you to become familiar with Stuart McGill's work to some degree first, then make your mind up.
Why take the advice of this "knees over toes" guy, who knows fuck all about the spine? Even if you don't personally know about the spine, you can tell from his ramblings and enthusiastic but amateur attempt at joint structure comparisons that he's out of his depth.
**Please** watch some videos of Dr McGill's.
@@eugenelevin9809 I was referring to this thread dude.
Makes sense to me. I've been doing this kind of thing for years without training it helps
Great guy love the approach
Thank you for all this amazing content!
I'm loving this series of ATG x Mark
Everything so well said
You guys are the best. Bringin the heat
Love the synergy of you guys, your 3 different experiences and perspectives. Ben, still enjoying the Zero program and looking forward to the next level of the journey…🙏👍
Synergy what are you in marketing or HR because that word is usually used by dumb crunts.
Hope you bring him back on Mark and do a full interview on the lower back. thanks
Inspiring information gentleman!
Would be nice to see somebody do a Jefferson curl. I appreciate the information but seeing it is important.
Jefferson curl is the best exercise i do for my back. Love it
Mark's stash.... Good Man.
I had the same problem like Andrew, where I felt like i had to compress my low back. when my low back was decompressing/ stretching it would hurt. literally, kt tape fixed it completely. Kt tape for low back where you tape 2 tapes vertically and one horizontally across it where the pain is. It fixed it completely. Hope this helps.
Haven't started the Jefferson curls yet but bought a back extension machine off if Amazon for $100. I do the side stretching then also stand with my stomach rested against the pads and do the straight out superman dumbell lifts. Not sure what Ben calls this but it feels amazing and it's helping my back. Some times my back is super stiff then I do these excercises and it feels great after doing them.
Severe Rhabdo in lower back doing cross fit in Marine Corps. Ended my career. 12 years later, still in chronic pain and currently laid up in bed again.
Great topic guys! Keep up the great informational transfer for us… truly enjoy the topics both of you guys bring up.
Great info, I've been following all the ATG videos by been. I think you should show some demonstrations of the back extension exercises in the podcast video.
Are you kind of saying that it is important to stay within a specific range of degrees of flexion and extension between each joint in the spine? And what that position actually looks like is going to be a little different for each person's structure? Thanks for giving good insight on the lower back. Repeated understanding of this concept is appreciated
Thank you!
Mark's mustache is EPIC. He needs this back.
The way the cure lower back pain is static stretching . You have to be very careful when you do static stretching . Slowly work your way through the process . If you stay consistent and know your limitations a series of hamstring , hip , and lumbar stretches WILL CURE your lower back .☺️
@AndrewZaragoza, It's been a year since this video, how's the progress on your back?, I trust your back must be close to bulletproof by now.
Super inspirational show guys 💯
Thank you 🙏
Glad I found you guys, love your content!
Love you guys!!
Thanks for the life progressing info.
Super interesting talk. If love to hear more about that muscle between the abs and glutes. I've always had an awkward posture (anterior pelvic thrust), and it's gotten better as I work on it but there's still something missing. I can tell I'm doing something wrong because it feels wrong. The problem is, I don't know what it feels like to do it (standing and walking) right (anatomically correct)
Do these guys work with the Calisthenics channel? Given the thumbnail has the main dude from it.
Good stuff from Ben... As usual
Back extension? Meaning the ghd machine?
Stuart mc gill - the spine specialist never mentioned the Jefferson curl in his book
The back mechanic ?!
Hahah Ben be one of those peeps that cannot wait to talk even when others are talking, his mind is talking over all that ..
Is the podcast on SoundCloud
If you have pain at the bottom portion range of back extension or when you “relax”, your pelvis angle is probably off to begin with. And most likely it’s favoring posterior pelvic tilt.
If this persists and you don’t correct it, overtime the vertebrae in your lumbar can compress and lead to discs touching nerves. Then it would become a neurological issue which can get complicated.
I obviously can’t know 100% since I don’t know that guy but I’m pretty sure of it. It may also be how you set up the angle of back extension.
So lengthen your hamstrings and strengthen hip flexors. Keep working on segmental movements. But more importantly, find what caused it so that you treat the cause and not just the symptoms.
Or I could be all wrong and be full of shit. Give me a rebuttal if you think so
I agree with you. He probably uses it as a cue for people immobilized by back pain who just need to breathe through the range of motion to get there. You're also not going to get proper low back engagement without firing the glutes at the top. Hard to tell with KOTG bc he's not necessarily a "lifter lifter" and has different goals and clients, but he has a lot of great takeaways.
the “lengthen hamstrings strengthen hip flexors” theory is pretty out of date tbh. all humans have natural imbalances that doesn’t correlate with pain. modern physical therapy is moving towards treating the movement pattern instead of nitpicking “imbalances”.
I have a strong feeling if he starts off with a regression, that he can handle without increased pain, and progress from there, his pain will improve. And i bet he’ll still have “posterior pelvic tilt” afterwards
@@computerturd123 yeah but how can you have good “movement” when things are locked up and tight? Surely you would compensate when doing the movemnt. And no, that doesn’t mean stretching. You can tell the clients to go through the motions, but that’s just bad advice.
What led me to find these type of videos is fixing my own conditions that 100% had pelvic tilt, sacrum tilt, bad knees, ankles, ect. My feet would crackle and pot when I stood up on them. I fixed everything and have become strong even in my lower back by sitting on flat ground while at home for the last 2 years with an emphasis on working towards lotus pose comfortably with no padding.
@@computerturd123 ever notice that in ancient stone carved temples the statues always have good posture as well as well developed muscle groups? Humans used to sit on the flat ground and it's what our modern body is still designed for. The invention of chairs led us down a path of temporary comfort leading into bad posture and structure alignment. A yoga teacher told me I'd never loosen my hammys but I'd be good at butterfly type poses. Well yesterday I finally held a deep hamstring stretch till the tension released. Only problem is today my hip flexors feel like I put them through a hardcore workout, no pain no gain though.
I just ordered a back extension, I went to PT for my low back and was perscribed hamstring and hip stretches. They provided some relief but I think my low back would definitely benefit from these exercises. As someone who has consistently lifted weights for years now and done these specific types of exercises before (but not frequent or near enough). What would be a good set/rep scheme to start and build up from?
Grade 2 - QL tear, never told how to rehab or even stretch it. Still bugs me today. Any advice or links. Deadlifts are fine 416lbs 185kg deadlift pain free but can’t sweep the floor without pain….
DO NOT stretch a “pulled or torn" muscle. Try doing the McGill big 3 exercises. Avoid spinal flexion or extension (depends on which triggers your pain) in the short term. Then work up to other exercises that build up your core as you get better. E.g suitcase carries. Lastly, invest in a sturdier mattress. It's gonna help keep your back In a neutral position as it heals when you sleep.
I've been doing these things ever since I pulled my back last year August and it's been a good ride.
So I’m confused, is the back extension machine that are in many gyms the best for lower back and build a strong lower back? I have lower back pain everyday and I can’t figure out to fix it.
Great content, keep it coming
I currently have a bulging disc which is causing sciatica by the bulge pushing on the sciatica nerve and causing pain down my leg. the pain is completely ruining my life, I havent worked in 2 weeks and haven't sat on a seat for the same amount of time, all I can down is lie on the floor. my question is, would hinging foward on the back extension (one of which I own) and contracting the glutes to come back up to the top of the movement not pull on the sciatic nerve making the exercise counter productive for curing lower back pain? the physio therapist that I attended is the one that pointed this out to me and told me to stop doing this exercise.
Great info but I’d love some graphics or demonstrations.
More back vid on this please and I’ll tell the world how you fixed me ❤
What do you guys think about RDLs ( Romanian deadlifts)
I personally love them.
I like back extensions but RDLS are awesome
Knees over toes guy recommends building up to a full ROM RDL that is same weight as body weight.
@Max Gill it is easy but that’s what he recommends for leg health and athleticism
There is nothing better than Romanian deadlifts for starting out or rehabilitation.
All these imbeciles joking about how easy it is because they don't have imbalances or freakish injuries. Try being born with a deformed clubbed foot back when there were no surgeries to correct such a thing. Trust me deadlifting is no fun when one leg is significantly stronger than the other and one ankle dangles like its broken and causes extreme pain if I simply stand more than 60 minutes at a time. Yet RDL's have helped me at least begin to correct the strength imbalance
@@nickmontanaro9638 exactly mate knees over toes guy is as much about recovery and improvement as performance.
The exact reason I’ve become an expert and record holder in the zercher deadlift from the floor
I've never even heard of people using a Zercher grip for the deadlift. Why on earth would anyone want to loss the spine like that?
@@BodyOpt why on earth are you watching this video on a Jefferson which is used from the same position as a zercher apart from the bar being in the elbows if this is your view on any type of deviation from a straight spine??
@@Oldtimenattylife seems I had notifications off, and now see I made a typo in my comment. I can watch what I like, I'm intrigued to see where people's boundaries of knowledge lie. In this case, he's veered off outside his remit. Don't believe everything you read ,and don't only read what you already believe. I'm genuinely interested, what is the objective of Zercher deadlifts from the floor? Or your objective, in this case I guess.
@@BodyOpt
Just a case of me using my 25+ years of lifting experience and knowledge to help myself and clients 😉 for me in particular it strengthens me in vulnerable positions and made me stronger for it
@@Oldtimenattylife Thanks for replying. You're referring to the Zercher deadlift here, not the Jefferson curl, right?
So you actually intentionally load clients with a flexed lumbar spine?
If i did a Jefferson curl... im not getting back up.. I have a chronic lumbar instability injury.. Ligaments are torn from boney attachments
I'm that guy with the back problems and fusions ... Was thinking about buying a reverse hyper but I'm sure it's probably out of my price range.so I'm definitely game to finish listening to this to see if I learn anything
My deadlifts are always good until I go for that plus 400. 375 no problems but as you said back slightly rounds due to fatigue or unable to keep back straight. Then my back kills for days afterwards. Should I just not go for power anymore or is there a way to use the Jefferson curl or other methods so I don’t hurt myself as I increase the weight.
Build up the muscles with reps, and accessories. Just because you’re strong enough to move 400 doesn’t mean you should operate at 400
Do deadlifts up to a weight before the form breaks down. If you keep this principle, you won't have any issues.
Get stronger at deadlifts
Use the trap bar for deadlifts if you want to try push higher weights. Its way better if you cant hold good form up at the high weights. Or chase more reps instead at lower weights with the classic deadlift
@@BruceWayne-rb1mb Good advice, frenk!
Last thing he said , that's me, got big , got weak shit QL,s and glute medius.
Been back at the gym 15 days , doing 10 rounds of 4 min intervals on the assault bike, and a 5 x12 body part after.
Fat loss muscle gains are insane but those problem areas are just waiting to pop again.
I think that daily basis correction exercise is in order.
Amazing content gentlemen!
Definitely recommend doing the Jefferson Curl. It helped resolved my lower back issues. At first I was concerned as well, but once I added it to my regimen I eventually felt those results.
Love Ben Patrick
Knees over toes has been the most useful guy this year...
I have had high hamstring tendonitis a couple of times, the Jefferson Curl, from my experience with that, having to avoid stretching the hamstrings with straight knees to recover, it sounds like it might be risky for causing that. So, I am afraid of it for that reason, not for the back. Love the extension equipment though. I am one of the few people who use it consistently at my gym.
Gotta get fitness faq on next
Love the Stash Mark
The last words are truths like punches 🤯
Release the psoas.. A mixed grip deadlift will give you a really tight psoas on one side which leads to injuries
This is key!
You ever heard of Dr John Bergman from Huntington Beach CA. I think u will find very important his information. Share this.
Same here, the long range is scary as hell with my disc.
Love you guys... You are so so cool!