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Biomechanics Basics - The Low Back by John Christy

Last issue I stressed the importance of strengthening and maintainingthe proper biomechanical position of the upper back. In this issue Iwant to do the same with the lower back musculature. Similar to what Istated in the last issue concerning the upper back, strengthening andutilizing the proper biomechanics in the low back it critical to yoursuccess in the iron game. Not only from the standpoint of gettingmaximum leverage on all of the big lifts (allowing you to lift thegreatest amount of weight possible), but also to prevent an injury tothis vital area which could easily result in not only the end of yourlifting career, but also your ability to perform basic human day-to-dayfunctions without pain (walking, sitting, going to the bathroom, etc.).Make sure you really pay attention to this article for it could save youa lifetime of pain.

The Low BackIn order to maximize safety and maximize leverage capabilities of thelow back area, the lumbar spine must be firmly held in a position ofextension. In layman's terms this means to "arch" (verses "rounding")your lower back. I am aware that there are some writers in the fieldthat recommend against this position (they promote a "flat back") due towhat they claim is a risk of injury. In my 16 years of teaching thisposition to nearly a thousand trainees, as well as using it myself for27 years I have NEVER witnessed an injury caused by maintaining thisposition. The only exception that I may have to using this position issomeone who has lordosis (the ability to extend the lumbar area beyond anormal range of motion). In theory, this person may be able to cause a"jamming" of the spinous processes, which could lead to injury. Even

with that said I have worked with many trainees who have this condition(including myself) and as I said before they have never had a problem.When you flex your low back muscles, creating an "arch" in the low back,it locks the spine in a safe position, which protects the discs evenunder extremely heavy loads. Your discs are not as fragile as manypeople would have you believe. They are designed to handle extremepressure - as long as that pressure is evenly distributed throughout theentire disc. Arching your back helps to achieve this. I have severalspinal surgeons that workout with us, and we have had discussionsconcerning what the discs are capable of handling, and they support thefact that I stated above which deserves repeating: Flexing the low backmusculature helps to stabilize the spine in such a manner that promotesthe even distribution of pressure throughout the discs surface area. So,

when you perform squats, deadlifts (not Stiff-leg deadlifts), benchpresses, overhead presses, any type of row, curls, and calf raises, archyour back - and keep it arched throughout the duration of the entireset. The aforementioned requires great strength and concentration, solet's talk about what I recommend to develop this strength.

Low Back Strength BuildersConventional, Sumo, and Trap bar deadlifts are excellent for buildingthe "static strength" capabilities of the lumbar region. They buildstatic strength because; for the most part (and ideally) the low back

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muscles don't go through a range of motion (from a position of spinalflexion to spinal extension). As long as proper form is practiced -which means not allowing the lower back to "round"-a trainee will buildtremendous static strength. This is highly desirable, but my experiencehas taught me that this isn't enough. The low back musculature needs tobe strong throughout a broader range of motion for a couple of reasons.For one, you need to be strong outside of the "arched position". Let meexplain using a real life example. When attempting to complete the lastrep of a set of squats you come out of the arch at the bottom position(right before the ascent) due to fatigue (or lack of strength, or lackof concentration), your low back muscles had better be strong beyond therange of their static strength capabilities if you have any hope ofsurviving the stress that this poor biomechanical position creates. Ifyou are not strong outside of the range of static strength, at the leastyou will not make that rep, at the worst you will get hurt - possiblyseverely. The other major reason that the low back muscles need to bestrong throughout a more complete range of motion is that in real life(as well as in various sports) your low back can't be held in an archedposition. It's just not realistic. So, my recommendation is to use theStiff-leg deadlift and / or a back extension exercise to developstrength throughout a complete range of motion.

The Stiff-legged DeadliftI've seen this exercise taught a variety of ways - many of which make me

cringe. I'm not going to try and breakdown every variety (some of whichare viable), but instead explain the way I teach it to achieve theaforementioned strength benefits. I have the trainee's feet about hipwidth apart and have them grip the bar at shoulder width. I have thetrainee grasp the bar, which is placed approximately at a height thathits the shin half way between the ankle and knee. The height of a45-pound plate, which has been loaded onto an Olympic barbell, achievesthe right height for about everyone. Someone who is short, I will use a35-pound plate and for someone tall I will elevate the barbell byplacing it in a cage, or placing the 45-pound plates on rubber "bumperplates". I believe for most trainees that "bending over" (flexing thelumbar spine) beyond this depth can greatly increase the risk of injury.I have the trainee maintain a slight bend in the knees throughout the

entire lift. When the trainee grasps the bar I instruct them to allowthe low back to "round" - I don't want them performing this exercisewith a flat or arched low back - because it then defeats the purpose ofbuilding strength throughout a complete range of motion. Now, I neverhave the trainee purposely try to "hump" the low back, or make it roundbeyond what is natural at the specific depth that I described above. Thebar is held close to the legs and pulled at a controlled pace till thetrainee is standing erect. The bar is then lowered under control to thestarting position on the floor. I always keep the reps high (usually 15)because I want a weight handled that is light relative to what thetrainee can use when performing a conventional, sumo, or trap bardeadlift. I do this to ensure what I believe is a safe level of stresson the discs. Keep in mind that the low back is designed to "round" and

therefore, as long as a trainee builds up slowly, can (and should)develop a tremendous amount of strength, in this position with minimalrisk of injury.

Back ExtensionsThere are two basic types of back extension "machines". One has the bodyparallel to the floor when the spine is in extension and the other hasthe body at a 45-degree angle. Both of these units are good andaccomplish the goal of developing strength in the low back throughout acomplete range of motion. I make sure my trainees "dorsi flex" their

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feet (extend their heels) while performing the exercise. This helps thetrainee feel the exercise more in their back verses the hamstrings. Onceagain the exercise should be performed in a controlled motion with apause at the top and bottom of the motion. To add resistance I have thetrainee hold a dumbell right under the throat. Once again, I keep thereps around 15. A good minimum strength level for a man is a 50-pounddumbell for 15 reps, for a woman 20 pounds. When I design a program Iusually prescribe using the Stiff-legged deadlift or a Back extension, Irarely prescribe both to be used at the same time.

In SummaryIn order to reduce risk and maximize leverage the low back must be heldin its normal "lordotic state". To do this you must arch your low back.Arching means to flex the low back muscles which will put you in aposition of spinal extension. This position (for most trainees - thereare always exceptions) will allow the spines hard tissues (thevertebrae) to maintain their parallel position to one another preventinguneven compression of the discs. It's this "uneven compression" whichcan result in the greatest damage to the area - some of which can beirreversible. Please re-read this article several times and if youhaven't been, incorporate the exercises described to give you a backthat is strong regardless of the position that your body is in.

To set-up a phone consultation or a one-on-one session hit the "contact

me" link and I will E-mail you the details.

Home | My Philosophy | Motivation | Links | My Bio | My Articles | My Services | Monthly Journal | Contact Me

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