Backbends and Deadlifts – Further Reading

Source: Women’s Health and Fitness

Following on from Sunday’s blog, let’s take a closer look at how adding backbends to your mobility regime will benefit your training, whether it be gymnastics or lifting.
The different parts of the spine possess different ranges of motion (ROM), depending on their
anatomy, namely the shape of the vertebrae and the joints that connect them.
The lower back (lumbar spine) does a good job bending forward and backwards, but doesn’t do so
well at rotating.

The upper back (thoracic spine) has greater mobility in terms of rotation (and effectively that’s what we are moving when practising twists in yoga). For many of us, the opposite is the case though – stiff upper back, mobile lower back (the curve of the lower back might either be too pronounced, or flattened) plus tight shoulders. A sedentary lifestyle is the main culprit, poor posture maintained over extended periods of time, such as hunching over a desk, shoulders rounded, or even just sitting in general are extremely detrimental to spinal mobility and disc health. Movement restrictions can also result from (strength) training however, making it even more important to keep on top of your stretching, to help keep those muscles supple and maintain length as they grow.

A strong overhead position requires thoracic extension – in other words, bending from the upper
back, as opposed to overarching the lower spine, as this compresses and causes strain to the lumbar.The locust pose is a mild backbend and makes for a good primer for more advanced variations, such as the bridge or the wheel, which stretch the entire anterior chain as well as the hip flexors. The wheel is also a great way to stretch out the lats.

For more info on the subject, check out this article by Tony Gentilcore – Mastering the Backbend for Greater Strength


Oly club

Wednesday

A) Snatch + Hang snatch+ Snatch balance
6 x 1+1+1@70-75%
B) Back squats
4 x 3@ 75-80%
C) Jerk dip + Split jerk
4 x 1+2

Assistance work
Reverse flys
3 x 8
or
Weighted pull ups
3 x 5

Sunday

A) Clean + High hang clean
6 x 1+1@70-75%
B) Back squats
3 x 3@75-80%
C) Jerk dip + Split jerk
5 x 1+1 @70-75%

Assistance work
Bent over barbell rows
3 x 8
or
Weighted chin ups
3 x 5