If you have ever found yourself wondering why sometimes it is difficult or some what of a challenge to train your low back/trunk that you find yourself doing the same exercises then this post is for you!
Many people find themselves doing the same exercises with their abdominals: crunches, sit ups, leg raises, hanging leg raises, etc.
You may not have come across these 2 effective core exercises in the past because it may seem odd and as though it is not actually training the trunk. I’d like to begin with a acknowledgment that the exercises don’t always have to directly work the abdominal to get a effective workout in the abdominals.
Thus I encourage you to consider incorporating more transverse and/or anti rotational exercises for your core.
Bird Dog Rows
As I discuss in the video the benefits of bird dog rows is how the exercise can be off putting and challenge you to maintain a stable/neutral backs. The weight you choose is meant to, literally, put you in a position of off balance so you’ll want to choose a weight that is moderately heavy.
Although not a bad thing, many people tend to over pull on rowing movements. I prefer overloading the lats with dumbbell rows, but if you are trying to actively stabilize the spine I would suggest picking a weight that is not too heavy to maintain tension in the back and lats, and the elbow and tricep should be approximately lined up with the torso.
Palloff Press
Palloff presses are great in that it requires you to avoid using those legs and over rotating the trunk. It teaches you how to use those deep abdominal walls muscles, and how to control your breathing. Common mistakes with the palloff press include:
toso twisting
not pressing straight
misaligning your hands with the rack
The key to effective palloff presses are positioning and breathing! I discuss in the video how to do just that!
That’s all I have for now! Make sure to subscribe to the page, and leave a comment for questions. Do you need help in your training? Click here and I’ll help you with questions to get your closer to your fitness goals.
Thank you for the support!
Be well,
Yelena
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