No More Deadlift Back Pain

[Michael]

I thought this was a pretty good idea.

[moxohol]

I found using a jiu-jitsu belt with glute bridges does more good & is analgesic to boot. Tie off the belt into a loop & slip it under ur feet & over mid-thighs. Ramp up the tension as hard as you dare.

[moxohol]

Jul 30, 2019 23:46:40 GMT Michael said:

I thought this was a pretty good idea.

In addition to glute bridges using ramping isometrics, I now include hip thrusts after an iso session. To add intensity & activate neural pathways, I do a static hold in the contracted position of hip thrusts but totally relax the left or right leg. This way it accentuates contralaterally. Think of bird dogs done invertedly. I'm left handed. So, I tend to emphasize the opposing side as it's my weaker half. I use a couch & spread my arms on the cushion edge.

[Michael]

I have short bands I got from Bruce that I put my legs through. I have them just above my knees when I do Glute bridges, hip thrusts, shoulder bridges or whatever someone wants to call them. I do these after I do the McGill Big 3. Bruce's short bands really activate the glutes and make my lower back feel great.

[moxohol]

Aug 20, 2019 23:11:39 GMT Michael said:

I have short bands I got from Bruce that I put my legs through. I have them just above my knees when I do Glute bridges, hip thrusts, shoulder bridges or whatever someone wants to call them. I do these after I do the McGill Big 3. Bruce's short bands really activate the glutes and make my lower back feel great.

You're a genius! In lieu of normal hip thrusts I modified it with frog glute bridges. It intensified glute & lower back activation with a full ROM technique. Frog glute bridges are usually weak for me. This is WOW!

[Michael]

, first time I've been called that. I actually got the idea from Pavel's Simple & Sinister program. One of the warm up exercises is put two sneakers in between Your knees and squeeze Your knees together while doing them. When I got Bruce's short bands I decided to try that way. It feels great for my lower back which is very important to me. Thanks for mentioning those frog glute bridges. Learn something new everytime I come on here.

[moxohol]

Aug 21, 2019 10:38:49 GMT Michael said:

, first time I've been called that. I actually got the idea from Pavel's Simple & Sinister program. One of the warm up exercises is put two sneakers in between Your knees and squeeze Your knees together while doing them. When I got Bruce's short bands I decided to try that way. It feels great for my lower back which is very important to me. Thanks for mentioning those frog glute bridges. Learn something new everytime I come on here.

I meant to say I now use a bench/couch when doing frog glute bridges in lieu of normal hip thrusts. Frog glutes bridges are normally done on the floor not a bench. The modification activates the lower back & glutes more. I got inspired by your leg bands to do the tweak

[mozietoes]

What's the difference (in terms of muscles worked) between glute bridges with a band around the thigh, and doing them squeezing a slam ball or similar between the knees? Is it as simple as one does outer thighs and one inner? What about the glutes?

[Michael]

Sept 24, 2019 16:22:13 GMT mozietoes said:

What's the difference (in terms of muscles worked) between glute bridges with a band around the thigh, and doing them squeezing a slam ball or similar between the knees? Is it as simple as one does outer thighs and one inner? What about the glutes?

Mozietoes, I use short bands I got from Bruce just above my knees. I use to do them with two sneakers between the knees. From my own personal experience they both activate the glute muscles much easier then doing it with nothing. I prefer the bands because I feel in keeps the glutes activated the hole time.

For me that's important to keep my back feeling good. As far as the inner and outer thighs, I'd probably say you're right. I would also say squeezing something between your knees engages the abs more.

[mozietoes]

Sept 24, 2019 18:21:04 GMT Michael said:

Sept 24, 2019 16:22:13 GMT mozietoes said:

What's the difference (in terms of muscles worked) between glute bridges with a band around the thigh, and doing them squeezing a slam ball or similar between the knees? Is it as simple as one does outer thighs and one inner? What about the glutes?

Mozietoes, I use short bands I got from Bruce just above my knees. I use to do them with two sneakers between the knees. From my own personal experience they both activate the glute muscles much easier then doing it with nothing. I prefer the bands because I feel in keeps the glutes activated the hole time.

For me that's important to keep my back feeling good. As far as the inner and outer thighs, I'd probably say you're right. I would also say squeezing something between your knees engages the abs more.

Thanks. Very helpful 😀