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Athletic training for weightlifter Part 4 – Back extensor

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Athletic training for weightlifter Part 4 – Back extensor muscles

Every weightlifter has been sore in their lower back and has complained over a hard or stiff back extensor muscle from time to time. The Musculus erector spinae is one of the largest muscles of the back and is located along the spine. Its main role is to raise and extend the spine. Together with the abdominal muscles, the back extensor muscle forms the core and is part of almost every movement of the body.

Within weightlifting there is no exercise for which you won’t need a good core stability, to perform it effectively and correctly. The training of the back extensor and the abdominal muscles have to be balanced to achieve the best core stability possible. Because of the strain on the back extensor within weightlifting, the lower back has to be strengthened as a connection between the upper body and the lower body, to prevent a backache.

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1. Superman

Eine der klassischen Übungen zur Kräftigung des Rückenstreckers wird Rückenstrecken liegend oder auch Superman genannt. Hierfür ist kein Equipment notwendig, man kann jedoch mit Erhöhung des Schwierigkeitsgrades welches hinzunehmen.
Zunächst legt sich der Athlet mit dem Bauch auf den Boden und streckt Arme und Beine nach vorne aus. Nun werden gleichzeitig Arme und Beine so weit wie möglich nach oben angehoben und unter Spannung gehalten, um sie dann langsam wieder abzusenken. Ruckartige und schnelle Bewegungsabläufe sollten bei dieser Übung unbedingt vermieden werden. Fortgeschrittene können das Heben der Arme durch eine kleine Scheibe oder Kurzhantel erschweren.

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2. Rückenstrecken

Für das klassische Rückenstrecken benötigt man Equipment, doch mittlerweile gibt es in jedem Gewichtheberverein und Fitnessstudio eine 45° Schrägbank und in Crossfitboxen gehören GHDs sowieso zur Grundausstattung. Diese Zusatzübung zur Stärkung des unteren Rückens ist besonders effektiv, um den musculus erector spinae isoliert zu trainieren. Je nachdem welches Gerät man zur Verfügung stehen hat, ist der Körper entweder parallel zum Boden (GHD) oder schräg (normales Rückenstrecker-Gerät). Der Unterkörper ist in beiden Varianten durch Polster fixiert. Der Rücken ist gerade, angespannt und die Bewegungsabläufe statisch. Nun wird der Oberkörper langsam nach unten abgesenkt bis er einen 90° Winkel mit dem Unterkörper bildet und anschließend langsam wieder aufgerichtet bis ein 180° Winkel zu den Beinen erreicht ist. Die Arme sollten vor der Brust verschränkt werden und nicht in den Nacken oder an den Hinterkopf gelegt werden. Dies kann zu einer Überstreckung und vermehrten Hohlkreuzbildung führen.
Fortgeschrittene können diese Übung variieren indem sie Gewicht hinzunehmen. Eine Hantelstange im Nacken oder eine Scheibe auf der Brust erschweren diese Übung enorm und bringen einen neuen Reiz für die Muskulatur des unteren Rückens.

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3. Good Mornings

This exercise should be performed with only a low weight as a beginner. A correct movement is necessary because this exercise is not as easy as it seems. Not only the back extensor gets trained, the muscles of the buttock and the backside of the thighs as well. The connections between the back and legs get strengthened. The athlete is positioned with a hip-wide stance and the barbell is placed on the neck. The upper body gets only lowered through the movement of the hip joint. The upper body stays under tension, so as the abdominal muscles to maintain a stability within the core. There should be no rounding of the back at all with this exercise. If so, the weight has to be immediately reduced. The movement is similar to the regular back extension, the lower body is not fixed within this exercise, this makes the movement way more difficult and requests a high amount of body control and body tension.

It is important that the isolated training of the lower back is combined with a training of the abdominal muscles. The Abdominals are the opponent of the lower back and so as with a lot of other muscles, they have to be well balanced. The best way is to train those both antagonists after a barbell training combined.

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ABOUT THE AUTHOR

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Isa

Crossfit and weightlifting athlete

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