Hey guys, what are the best lower back stretches for:
a) Warming-up? Dynamic stretches?
b) Post-workout (Static stretches)?
04-15-2007, 09:08 AM #1
- Join Date: Apr 2005
- Location: Canada
- Age: 28
- Stats: 5'6", 164 lbs
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What are the best and safest lower back stretches/warm-ups? REPSUSPlabs Representative. Alpha Manlet.
Deadlift: 525 lbs at 164 lb body weight. No straps. 3.2 x bw.
Squat: 260 lbs x 15 reps to parallel at 164 body weight. No belt. No wraps.
Dumbbell Bench Press: 100 lb dumbbells x 14 reps at 164 lb body weight.
04-15-2007, 09:10 AM #2
- Join Date: Aug 2005
- Location: Louisiana, United States
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04-15-2007, 11:37 AM #3
- Join Date: Jan 2006
- Stats: 5'9", 197 lbs
- Posts: 7,670
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When I do Leg day in my Pull / Push / Leg routine, I start off my warming up the lower back area by doing a couple of things. I learned a lot from what Matt Bruce does here:
...in the warmup section. The Dynamic Stretching part sees him executing some elaborate movements which I'm not capable of. I am careful not to hold the Static Stretches that he demonstrates for longer than he holds them (7 seconds), since I am training for Power and Strength. Pre-workout Static Stretching can diminish Power & Strength output if held for an extended period.
After warming up, I perform the following with the Olympic Bar (45 lbs.) for 5 reps each:
Good Morning Exercise
I then do my Leg Routine (I'll include my last routine as an example at the end).
I have learned a lot from this page:
Since I have very tight Hip Flexors and Hamstring muscles, I get a lot out of the stretches at the very bottom of the page:
smitsky's last heavy Leg routine:
4/6/07 Legs day: Squat 185 X 5; 260 X 1 (Record); 180 X 5; 190 X 5; 200 X 5; 210 X 5; 220 X 5. Good Morning 175 X 5 X 2. Leg Press 405 X 5.
~~~~~~~~~~~~~~~~~~Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1