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Exercises Movements, technique & proper execution

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Old 06-27-2008, 03:40 PM   #1
Shane Steinert-Threlkeld
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Unusual pains = bad form? (thrusters and back extensions)

I did thrusters for the first time (GASP) today. Have done squats and presses in the past, but never a thruster. By the end of 3 sets I was really feeling it in my back, especially my lower back. Is that normal?
I also think I might not have kept the bar as close to my chest as I should have during the front squat portion of the exercise, mainly cause I was afraid of getting my head out of the way before the press motion.

Anyways, I also decided to see how many back extensions I could do with a 10lb plate. Obviously was feeling it in the lower back where I should be, but by 20 (stopped at 25) I was really starting to feel it in my hamstrings. Is that a function of being locked in the machine in that position for too long or is there something wrong with my technique that's putting too much strain on the legs?

Thanks for the help,
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Old 06-27-2008, 04:10 PM   #2
Justin Shipley
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Re: Unusual pains = bad form? (thrusters and back extensions)

get the bar on your delts more, elbows up, when going down and back up.
that'll straighten your lower back. don't 'hold' the bar in your hands or it'll pull you forward
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Old 06-27-2008, 05:39 PM   #3
Derek Maffett
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Re: Unusual pains = bad form? (thrusters and back extensions)

The farther the weight is in front of you, the more you'll get pulled forward.

Back extensions you will feel in your hamstrings. What do you think is pulling you up?
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