Whats better for spinal erectors?

[NWinters]

Deads or GM's?
just want some opinions.

Nick

 

[casualbb]

I think it doesn't matter. Deadlifts are easier because the weight is applied closer to your hips (the pivot), but you can also use much more weight on those, so the erectors probably see similar load.

You could always just do both...

 

[coolcolj]

neither, they both just use the erectors staticly. Reverse hypers and back extneisons would hit the erectors more directly and work them through a full ROM.

 

[NWinters]

im going to get a roman chair...I really miss Hypers.

 

[wlhosch]

Hey Hoosier, just out of curiosity, why are you worrying about your spinal erectors? Do you feel that it's a weak point holding back your deadlift/squat?

 

[NWinters]

I just want to add somthing to my core work. I think that along with a strong core and spinal erectors will keep me injury free in the long run.

 

[wlhosch]

Sure, your core is key! But it's sooo easy to overtrain your lower back with direct work (hypers and ext), especially if you are regularly doing squats/deads/GMs. Of course, I am an old geezer, but I've avoided any spinal problems so far.

 

[NWinters]

Sure, your core is key! But it's sooo easy to overtrain your lower back with direct work (hypers and ext), especially if you are regularly doing squats/deads/GMs. Of course, I am an old geezer, but I've avoided any spinal problems so far.

Thats a good point......I may just end up getting a roman chair and do hypers and Gm's everyother week.

thanx.

 

[wlhosch]

Hey NWinters, you're close to Columbia City! You coming to the Dec. 6 USAPL meet?

 

[NWinters]

hmmm I might go as a spectator. If you decide to go let me know, I will try to make it.

 

[mlong23]

To hit just erectors, I would do good mornings and hyperextensions. But that doesn't mean you should not throw in some deadlifts which will hit all muscles. I don't think that deads really focus in on the erectors, its just that it hits everything.

 

[NWinters]

to be honest , im getting sick of deads...Just doesnt seem like a challenging lift anymore...Once you learn your form its a piece of cake, however i would rather do GM's, Power Cleans, and Hypers. The more challenging lifts I would rather do. Im not gonna neglect the deadlift.....Just not do it as much.

 

[louden_swain]

I agree with Casualbb. . . I think both are highly effective.

Winters, if you are burned on deads. . switch it up for a while.

 

[wlhosch]

NWinters, I am definetely going to Columbia City. I'll be in the afternoon group. I hope to see you there!

I don't know what rep range you are using on deadlifts, but I can't take 1 RM deads for more than 2-3 weeks in a row. And even then, they leave my hips sore (I do sumo) for about 5 days.

--Bill

 

[Exodus]

i like them both. to me gm's are harder..... therefor i do them so that i get stronger at them. but deads are just fun.

here is what i do.

every 2 weeks i switch up my max effort leg exercise. it pretty much goes like this.

week 1 & 2 - good morning variation.
week 3 & 4 - some box squat variation.
week 5 & 6 - another goodmorning variation.
week 7 & 8 - some type of deadlift variation.

and i do rack pulls or gm's as my secondary exercise on both me and de lower days. if its a week where i do a gm in my ME day, then my secondary exercise is rack pulls, and on DE days its gm's. if my ME day has a deadlift in it, then i do GM's as my secondary exercise, and rack pulls as my secondary exercise on DE day.

X

 

[NWinters]

I like the way you vary those exercises!!!!! About like I do it.

 

[JOKER47]

I would go with X's recommendation.

I just flat out don't believe that reverse-hypers and back extensions are going to build the type of strength you are looking for in your core.

They would be nice ancillary moves or even AR, but not primary moves, ever.


.02,
Joker

 

[coolcolj]

He said spinal erectors and not core

 

[JOKER47]

He said spinal erectors and not core

Spinal erectors are part of the core.



Joker

 

[JOKER47]

Just a few more of these for this thread....

 

[coolcolj]

And the abs and obliques are part of the core

 

[JOKER47]

And the abs and obliques are part of the core

Yes...make your point....??

You being a smart-ass now?


Joker

 

[coolcolj]

 

[coolcolj]

Nice little quote I'd like to share

Picture this: The great Olympic weightlifter Vasily Alexeev’s ponderous body draped over a gymnastics long horse with his feet wedged between the stall bars of an unbelievably archaic training gym in Moscow’s Lenin Institute of Sport. With four hundred pounds precariously perched behind his head, he explodes for five reps of back raises. There is virtually NO hip extensor involvement, only pure erector spinae contraction. That means 1) tremendous low back limit strength and speed-strength is developed far beyond what any other low back exercise could possibly accomplish, and 2) virtually NO trauma to the tenuous intervertebral discs of the lumbar spine, which is something no other low back exercise ever conceived can claim.