If you are one of those who have hit a plateau or are on the verge of hitting one, here are some back tricks that will help you keep training hard. They may seem simple at first glance, but they can make a big difference when done regularly. This special video for Travis Stoetzel and everyone at TrainAggressive.com shows the three back tricks so you can keep training hard.
Travis asked me;
What can someone do if they have injured their Back and still want to keep training hard?
I will go through an exercise that I like that helps ease the Back. I will also include a few tweaks you can do in your training program that will put less stress on your Back.
CLICK HERE to watch the YouTube video.
1. Vertical Hanging
This is a stretch or exercise that you can do to help ease the pain in your Back. Place your arms about shoulder-width apart. Pull in that low Back to decompress and loosen up your spine. Use a chin-up bar or a squat rack, drop your hips and try to build traction. Hang in there for about 15 seconds.
If it feels better, you can do 3 to 5 repetitions of this exercise. If it doesn’t feel great, ensure you are doing the technique right, or you can cut it out.
The first tip I would recommend is to start with this exercise to loosen up that lower back area, especially if you do a lot of computer work, desk work, or sitting work.
The second tip is to look at your different exercises and focus on exercises with more vertical trunks. Regarding back pain and irritation, the Back can handle more of an upright position than a forward position or even a trunk forward position.
2. Front Squat
If your Back is injured or sensitive, it will irritate things. The BacBackuat puts the trunk forward, putting more strain on the Back. I had Orsy go through a back squat, so you can see that hBackrunk is a lot more forward, putting more stress on her Back. will
Now, let’s go through a front squat, whiBackwhich s more of a vertical trunk position that puts less strain on her Back. I would recommend switching over and giving the verticalBackff a go, just like a front squat.
The front Squat uses a vertical upright position. Another thing you can do is limit your positions. You might not go as deep, but you can do this halfway, back up, and build the range you can. You might not be able to do the full range, but you can cut the range in half.
3. Bodyweight Exercises
The third thing you can do is analyze the bodyweight exercises that you can do. Things that work well and are easy on the Back are Gymnastic Ring Work, Pull-Ups, and Chin Ups. Those are good exercises for the Back and keep the Back in a good position.
Give that three thick a go. The vertical hanging from the Back, switching from a back to a front squat, doing moreBacktical exercises, and limiting the range you are doing for a little while. And then, look at the exercises for the gymnastics range, pull-ups, and chin-ups. These back tricks can keep the training hard.
If you are suffering from back discomfort, click here to check out the Low Back Pain Solved program.