Professional Development · Health & Wellbeing · Strengthening: Core and Back Muscles
Strengthening the Spinal Erectors: Superman, Back Extensions, and GHD
4 Abschnitte1 Karteikarten-Decks1 Quizze
A practical guide to training the erector spinae group with the Superman exercise, back extensions, and the glute-ham developer, including technique cues, dosage, and safety considerations.
Inhaltsübersicht
- The Erector Spinae: Anatomy and Function
- The Superman: Technique and Progressions
- Back Extensions on a Bench: Setup, Range of Motion, and Variations
- The Glute-Ham Developer (GHD): Advanced Extensor Training and Safety Considerations
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- The Core Concept According to McGill: The 'Big Three' Exercises
- Dead Bug, Plank, and Bird Dog: Correct Execution
- Progressive Load Management: How to Increase Training Volume Safely
- Thoracic Mobility: Keeping the Mid-Back Flexible
- Glute Training: Bridges, Hip Thrusts, and Clamshells
- Stretching the Hip Flexors: Iliopsoas, Rectus Femoris, and Related Muscles
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