Supsup, having big problems with this. Fixed my SLDL/Good Morning form but still getting upper back/lower neck pain the day after doing them, it's furken lame. Any suggestions to alternatives?
those are both ham excersizes i dont see how you couldnt be getting any results unless your form isnt good. Double check the form and do a ham dominated day and then come back to us.
Squats work better than supplements.
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GM and SLDLs hit your back hard. I would suggest you keep doing them to increase your back strength. It will help you out in the long run. You could also add in back hyperextensions on one of your other days to speed the process up.
RDLs.. Romanian DLs
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Yes, definitely Glute Ham Raises or Reverse Hypers.
SLDL's and Good Mornings both give me upper back pain, even when i'm practising with the bar and checking form with my side to the mirror.
Thanks for replies btw I squat heavy x3 every two weeks.
Last edited by Steele; 10-19-2006 at 10:40 AM.
Hyperextensions, 45degree hyperextensions, pull-throughs, ghr, leg curls with bands, etc.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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Any compound ham exercise i've done so far has caused back pain, even when i've nailed the form. Will check these out though, and see how they fare. Thanks guys =)
Plus, my routine is -
Day A -
Squats 3x8 or 5x5
Military Press 5x5 or 3x8, followed by 2 sets of Arnies to failure
Lat Pulldown 3x8
Insert Ham Exercise here, 3x8
Day B -
Deadlift 3x8 or 5x5
Incline Bench 3x8 or 5x5 (Should i alternate between incline/flat/decline each week?)
Assisted Chins 3x8
Bench Dips 3x8 or 5x5, sometimes 8/5/5/5/5.
Weeks go A/B/A or B/A/B, Weighted crunches twice a week on A/A or B/B.
Hope that helps, critique would be ace too =)
Last edited by Steele; 10-19-2006 at 11:16 AM.
You have no horizontal pulling for the back. (bent-over rows, t-bar rows, seated cable rows; note the common word: rows).
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Aha! Bent-over rows are ok, but i struggle with the form. Would a t-bar or seated cable row be better for this?
I'd stay away from seated rows if given the choice. Seated takes away from stability issues (as when you are standing, you balance yourself and the weight you move).
I prefer barbell rows first, T-bars are good too. I get a better squeeze with barbell rows.
Use a cambered bar for your good mornings. It takes the stress off the upper back and puts all the emphasis on the lower back and hams.