Old Forum BW Strenght Excercises

[Guest]

Hi everybody,

What bodyweight exercise is better for the spinal strength: back lever (pulls) or reverse leg lifts (standard -> headstand -> handstand)?

What would Pavel pick?
I know, I know: deadlifts.
But seriously, Pavel's opinion absolutely rules and it would mean a great deal to me.

Background: I'm stuck in a hotel room for a while but there are some usable bars outside.

Thanks!

 

[Inuk]

Plank/Back extensions?

 

[Guest]

I forgot to tell that I currently work on improving my pistols and one arm pushups. I also work on my pullups 2 or 3 times per week. I sometimes add divebombers to my pushups and hanging leg lifts to my pullup training sessions. For the spinal muscles, I'm working on my headstand RLL's a few times per week, since I had to pick something.

 

[Guest]

Thanks Inunnguaq! Plank seems great, I could focus on really leaning into it to move the weight to my back.
Unfortunately, I have no place to hook my feet for back extensions.

 

[Jason Paul]

What about back bridges?

I also like one arm/one leg planks. Just holding the top position of the OA/OL pushup.

 

[Guest]

Thanks Jason, I'll try both.

 

[Pavel]

Spiro, presses into a handstand are great; if you cannot do them do the same from a headstand.

EMG tests show that just power breathing works the lower back very strongly if you maintain a neutral spine (e.g. during one-arm pushups).

 

[kris]

For back extensions, ( good for lumbar spine ), you don't need to have your feet hooked,flat on the floor, you can extend arms and legs,together, and old in an eccentric contraction and relax.

 

[kris]

Sorry, one word is missing, extend both legs and arms " UP " ! ( tension / relaxation )

 

[Guest]

Thanks to everyone!
I'll try progressing to presses to handstand. I'm already trying to breath properly with all my lifts/moves.