deadlift, deadlift and then deadlift some more

>>77118078
>>77118087
Schizo posts

File: VideoCapture_20251026-011921.jpg (21 KB)

21 KB JPG

>>77118078
>>77118087
lil' boner

yoga and kettlebells
people online will call you gay but what you do in the privacy of your own bedroom is your business
find a good routine for yoga
do kb swings

File: 1772305623732.jpg (246.5 KB)

246.5 KB JPG

I love this lil nigga like you wouldn't believe

File: Basic_bitch_lifting_to_fix_your_pain_backandknees_liftingexercise_extension.jpg (161.8 KB)

161.8 KB JPG

Its either this lil nigga >>77118141
Or its the deadhangs.

>>77118075
He said "without ACK-ing yourself".

>>77118141
I'm bracing my core and flexing my quads when going up and down in this... is this correct form?

>>77118241
It's the correct form for acking your back

>>77118241
I'm fat, so bodyweight is enough to require all core, ass, and quads to straighten out. I also LOVE hanging over at the start and decompressing my back. Anyways, pause at the top to really feel what it takes to keep your body straight. I adjust the pads to line right up with my hips. Also I like to keep my feet closer together and parallel to each other to really stretch my legs.
Roman chair does it all, I love it.

>>77118141
Does anyone actually feel The Pump™ in their lower back when doing those? It's weird because I don't really have that with any other exercise, atleast not as consistently.

First try living standing up in most of a day to gain minimal muscle. After a few months, you can start doing light exercises to gain more muscle.

>>77118389
No, its a great exercise for glutes and hamstrings but I’ve never felt it in my spinal erectors, same with deadlifts. The only exercises that tangibly pump by spinal erectors are front squats/zerchers and overhead press.

>>77118389
Yes but i do them like a jefferson curl intentionally rounding my back on the way down and extending on the way up. If you do them with your back straight then you'll mostly feel your hamstrings and glutes since hip extension is the primary motion you're training and spinal extension is only isometric.

>>77118141
>>77118073
50-100 bodyweight back extensions and sit ups before and after every heavy lifting day. This keeps my back healthy and mobile, in addition to minimum 10k steps per day, usually 15k+. Just walking more will probably reduce your back pain by quite a bit.

>>77118073
deadlifts
work your way to bridges
kettlebell swings
deadhangs and handstands help

>>77118507
Yes this. Pad placement decides if it's a glute-hamstring exercise or low back bending exercise

>>77118507
>15k steps a day
Sorry I have a life

>>77118141
>training to drop the soap
looks gay as fuck, no thanks

>>77118542
a life spent rotting in a chair is worse than death

Best way are back extensions machines but many of them are too easy to max out, so it depends on if your gym has a good one
>>77118141
2nd best but too low weight even weighted

>>77118073
Back hyperextensions, though I'm getting to the point where I can't hold more plates in my hands and I don't want to carry over a barbell to load weight

>>77118234
>He said "without ACK-ing yourself".
Hidden deadlift knowledge: You don't have to keep adding weight.

>>77118073
The one exercise where you lie belly-down on a bench, your torso unsupported, hugging a 45 lb plate, and repeatedly raise your torso while holding the plate.

>>77118141
Yes, exactly, this one is king.

File: 622055609_18129836800460522_4339573384034626943_n.jpg (60 KB)

60 KB JPG

>>77118073
unironically turn every lift into a lower back flexion exercise with baby weights like Dr. Mike Israetel, Ph.D.
https://youtu.be/r7J5k2p5obk&t=434

Get in a pool. Do 500 meters dolphin kicks, only arm stroke to breathe every 8-10 seconds. Then 500 meters dolphin kicks on your back. I use a nose clip for this to prevent water from going up my nose. Works core muscles and lower back, mobility and fcking

File: 1-jeffcurl-blog-banner.jpg (214.3 KB)

214.3 KB JPG

>>77118073
behold

>>77118923
good. do zercher variant if you dont want to stand on anything.

>>77118389
>>77118439
450 angle
low back pump
Im up to 20 bw reps for two sets. trying to get to 30 before adding weight. fixed my back

>>77118389
depends on the pad height. you can get little to no activation up to debilitating muscle pumps that prevent you from walking back home if you lower you the pad height

>>77118073
Pendlay Death Marches really did it for me

>>77118234
See >>77118075
>>77118073
Various planks can also help. Warming up before deadlifting is also essential.
If your lower back starts hurting, drop the weight and keep going. Motion is lotion.

>>77118721
Another thing is that you don't need to do 1rms or low rep sets.

>>77118923
Great for getting hamstrings flexible too

File: 1667017995965503.jpg (5.9 KB)

5.9 KB JPG

>>77118923
Konnichiwa, dude!
I might try these though, they look good. Probably helps with lower back posture too which I struggle with

ngl anon I think the only solution you have is to get a brain transplant so someone more intelligent can deadlift instead of you

File: 20250327_081604.png (95.6 KB)

95.6 KB PNG

>>77118923
How's my form

>>77118073
Zercher deadlift.

Explain how he doesn't get injured
https://www.instagram.com/reel/DUy5qveEgno/

>>77118141
This one is awesome

File: 1737698258208306.jpg (169.8 KB)

169.8 KB JPG

Some good stuff here, even some exercises I didn't know before
Great bread thank you

>>77118389
Even with my back straight the entire time I get a crazy lower back pump, so crazy it hurts, in fact. I used to worry I might be injuring myself, but as the pain always resolves over the next 15 minutes and this experience has been going on for three years, at this point I can say it's a safe pain. I've also found that immediately following back extensions with core work releases the tightness.

>>77118141
Are you supposed to feel these in lower back? I thought they were a glute exercise

>>77118073
Deadlifts retard
If you ack yourself with deadlifts you’re retarded and deserve it. It’s extremely hard to do and only really possible if you’re doing something retarded like high volume high frequency deadlifts. Do them once a week and you’re golden

>>77118961
450 angle? What the fuck nigga

>>77118778
I don't wanna turn my back into a vagina

>>77119941
I once got into a good flow back in college. Deadlift form finally clicked for me. Got too enthusiastic during one set and definitely strained something. Learning not to strain, snap, or ack is part of a beginner's journey.

>>77119978
He hyperextends through his legs

>>77118141
>ebonics

>>77118073
Bar GHD back extensions with lumbar flexion

>>77118778
Why is his so unaesthetic

>>77118721
>>77118996
What's the weight you should stop at?

>>77120225
2.5pl8 feels dangerous to me but it depends on your body geometry etc. Just a lot of weight on the back.

You can get everything you want from deadlifting except extreme strength--like for more deadlifting, with 2pl8 singles.

File: 1000176614.jpg (229.1 KB)

229.1 KB JPG

1. Barbell good mornings (use a safety squat bar or low bar placement)
2. 45° back extensions (hold 2-3 plate at your chest or a loaded barbell underneath)
3. Reverse hypertension machine
4. Heavy deadlifts (do them every few weeks)

That's the recipe for a bullet proof back. Worked for me at least.

>>77118073
zercher straight leg jefferson curl
/thread

>>77118107
>>77118108
did they finally start wiping the psoas schizo? fucking thank God

>>77119919
I do them with the pad a bit lower from hips so there's no back flexion. Core braced, quads activated, feet turned outward. I feel it in glutes and a tiny bit in hamstrings

>>77118141
>>77118389
This gives my lower back an erection. That is the best way I can describe it.

>>77118234
can confirm I ACK-ed my lower back for more than a month diddlying

You increase load bit by bit for decades and listen to your body.
https://www.instagram.com/reel/DSKi3WmDWv9/

>>77119919
I thought they were a core exercise....

>>77119919
>>77120948
You can use them as a back or glute exercise, just depends on positioning and muscle usage

>>77118073
im personally having trouble with this i'm basically doing the exercise people say for glutes where you pivot from your hips and your body with your head pointing down towards the floor in flexion and in extension you're just a little bit curled head towards the ceiling from flat. I find it has been pretty hard to injure it but I think I needed to add fascia support like GSP's training where you're like a turtle rolling up from its shell with only 1 foot remaining on the ground at each full rotation

>>77120262
good mornings are kinda hard to swing just the same as deadlifts but this is a good list

>>77118141
This and good mornings

Recovery:
- Elephant Walks where you progressively go lower until you can do them completely bent over
- Hyper extension holds until you can do them for two minutes (move the pad up if causes pain holding the position at your groin/thighs)
- Inner and Outer Hip Dropsets. Basically just this video without the Pigeon pose: https://www.youtube.com/watch?v=3pZg0aSqA38

Once you can do the above without pain or discomfort:
- Jefferson Curls (low weight)
- Dumbbell Side Bends (low weight)
- Hyper Extensions until you can do 30 in a row
- Inner and Outer Hip Dropsets, but now followed up with 30-60 seconds of active Pigeon Poses for the Outer set, and Weighed Butterfly Stretches for the Inner set

No pain or discomfort doing the above? Use them as warmup before:
- Deadlifts
- Weighted Seated Goodmornings
- Weighted Jefferson Curls
- Weighted Dumbbell Side Bends
- Weighted Hyperextensions

If you ever start feeling pain in your back during any of this, then dial it back with either lower weight, or go back to the recovery exercises.

>>77120262
>>77120988
>>77120990
>>77121148
Good morning sirs

File: Untitled.png (294 KB)

294 KB PNG

>>77121287
Guten Morgen!

Nah it's not as hard as deadlifts. Once you do it 2-3 times, you'll get down the technique and see massive gains. I try to always do them with a safety squat bar since it's easier than low bar. Biggest mistake people make with good mornings is that they only bend their back over when they should be focusing on pushing their hips back like an RDL.

>>77120988