People often tend to push more weight than their body can handle. By pushing more weight they expose their spine to injury. This is how most weightlifting injuries occur. In order to reduce the chances of doing major damage to your lumbar region, while still increasing its strength, try to incorporate the following isolation exercises into your regime.

Stiff leg barbell exercise

Credits: FITASTIC (YouTube)
  • Set up a bar (with sufficient weight) on a rack that best matches your height.
  • Step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a medium, shoulder-width stance.
  • Keep your head up at all times and maintain a straight back.
  • Lower your torso forward by bending at the hips until it is parallel with the floor.
  • Elevate torso back to starting position.
  • Perform 4 sets of 15-20 reps.

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Deficit Deadlift

Credits: Gregory Robins (YouTube)
  • Start by standing on a platform, 1-5 inches in height.
  • Make sure that your feet are hip-width apart.
  • Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
  • Lower your hips and bend knees until your shins contact the bar.
  • Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.
  • Perform 3 sets of 10-12 reps.

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Hyperextensions

Credits Neil Frost Fitness (YouTube)
  • Lie face down on a hyperextension bench.
  • Ensure your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist.
  • With your body straight, cross your arms in front of you (or place behind your head).
  • Then start to bend forward slowly at the waist as far as you can while keeping your back flat.
  • Without rounding your back, keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
  • Slowly raise your torso back to the initial position without arching your back.
  • Perform 4 sets of 15-20 reps.

Many people do not realise that putting undue pressure on the body in the hopes of maximising their gains can actually do more harm than good. This problem is compounded by the fact that many gyms don’t even have the right instructors who can guide people. Thankfully, we have gyms like Power World take great care of its members in their fitness journey. They even have a ‘Help Me’ badge for the first timers so that their certified trainers can focus their attention on them.  The trainers at Power World Gyms make sure that each member is following the correct form and thus are able to guide people through their fitness journey step by step. Don’t just believe what we are saying. Go ahead and book a two-day trial at your nearest Power World Gym and try it out yourself. Till then, stay fit, stay happy!

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