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Jiggy9
Purple Belt
Purple Belt

Joined: 01 Nov 2001
Posts: 517
Location: Dubai - U.A.E
PostPosted: Mon Dec 17, 2001 2:50 am    Post subject: Reply with quote
Spinal Erectors (lower back)How do you work them out..?
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SaiFightsMS
KF VIP

Joined: 28 Oct 2001
Posts: 6397
Location: Ohio
Styles: Shotokan, Shorin Ryu, Shi-to Ryu

PostPosted: Mon Dec 17, 2001 7:02 am    Post subject: Reply with quote
Traditional work for spinal erecteres includes: back extensions, deadlifts, good mornings and there are weight machines in the gym that are designed for spinal erecters.

I currently do my back extensions face down on a thera-ball.
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YODA
Black Belt
Black Belt

Joined: 25 Jan 2002
Posts: 1033
Location: England (int'north west)
PostPosted: Tue Jan 29, 2002 1:44 pm    Post subject: Reply with quote
Be VERY careful with Good Mornings - loading your lower back at that angle is a recipe for disaster!

A safe and often overlooked erector spinae movement is the seated cable row. Most people nkow mit recruits the lats, but if you sit well back & lean forward at the start of the movement then the initial move to an upright position will work your ES well - and keeping them under contraction as you rwo your arms in & stick out your chest will give them another kick.

I love heavy deadlifts - but I'm a nutter, I do heavy power cleans & full "* to the ground" squats too



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2nd Degree Black Belt : Doce Pares Eskrima www.docepares.co.uk
Qualified Instructor : JKD Concepts www.jkdc.co.uk
Qualified Fitness Instructor (Weights, CV, Circuit, Kinesiology)
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