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Exercises Movements, technique & proper execution

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Old 03-29-2006, 03:14 AM   #1
Stuart Proudlock
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Hi All,

Are there any specific exercises that will improve the lower back arch?

I have trouble flattening my back properly at the bottom of the kettlebell swing and I often have a sore low back after WOD's or MA class.

I have been working on perfect form and doing sand bag deadlifts (don't have access to a bar) and planches on the paralletes which seem to be good management but I still cannot fully flatten/arch my low back.

Thanks

Stuart
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Old 03-29-2006, 06:07 AM   #2
Robby Beauchamp
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Stuart,
tight hamstrings can keep your hips from rotating forward at the bottom of the squat/swing and force you to round your back. So asside from the deadlifts (with perfect form), I would work on hamstring flexibility.
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Old 03-30-2006, 12:50 AM   #3
Blair Robert Lowe
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Gag a giant or hug a twinkie. Basically lay on a block or the modern vaulting table. Hold one end with your hands while your lower body can hang freely at a vertical position.
Lift heels to above your butt. Repeat.

You can also do superman body rocks or tight arch body rocks. Lay on the ground. Lift chest, armpits, arms, and chin above ground. Lift toes and knees off floor squeezing your butt.
You can start off by just lifting both the torso and lower body or by lifting one at a time to induce a rocking motion similar to a hollow body rock.
You can of course also do this lying on something so the legs and torso lie lower than your middle.
Back extensions maybe as well.

It's important that while doing exercises that fold and unfold your core that you also work the opposite side of the body to balance it out. You don't want to be over-hollow.
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Old 03-30-2006, 11:59 AM   #4
Stuart Proudlock
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Thanks fellas.

S
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Old 03-30-2006, 03:38 PM   #5
Lisa Sorbo
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"hug a twinkie" -- what substitute works well here if we don't have a block or modern vaulting horse/table around the house? I don't think the ironing board will hold me :-)
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