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That's nothing - probably your glutes, definitely nothing to worry about.So for my last four surf sessions my low back has been cramping from the get go. It concerns me because it feels just like how my major incident 3 years ago started, the one that had me sidelined for 6+ months. I keep telling myself they are just benign nerve signals and nothing is really happening...
But at the same time I've made this observation- when I do my barbell work, overhead presses ping the exact same area, minor little pain spasms in the right side of my lumbar. Doesn't happen when I do the other lifts, even, for example, when I'm deadlifting a lot more weight. It seems the compression on my spine should be greater deadlifting rather than over head pressing. There is a big difference at the shoulder but on the spine?
I see what you're doing there.That's nothing - probably your glutes, definitely nothing to worry about.
Broad question. During the 2nd phase of an ohp, force primarily = compression vs dL and shearing? Initial phase forces are as similar as what/how your lifting?Still want to know from the strength maestros if spinal/lumbar loading is significantly different between OHP and DL?
My aunt does CrossFit and now is a certified expert and I can ask her if you want.Broad question. During the 2nd phase of an ohp, force primarily = compression vs dL and shearing? Initial phase forces are as similar as what/how your lifting?
Spine Mechanics For Lifters
Article - CrossFit: Forging Elite Fitness
journal.crossfit.com
Hahah. Just like the sun shining on a dog’s anus, CrossFit!!! produces some legit info once in a while. The author’s credentials above and beyond CrossFit!!! check out.My aunt does CrossFit and now is a certified expert and I can ask her if you want.
Hanging knee/leg raises ?Surfed little waves today. A lot of tight crouching into little tubes. Back is now very sore. According to the article Chocki posted when your crouched over your muscles stop working and the ligaments take over.
I think I have to try the Jefferson lifts. I can't think of any other exercise off the top of my head that is strengthening the back in (extreme) flexion. If anyone knows of any others please share.
Seems that would target the abdominals and flexors more than the back.Hanging knee/leg raises ?
I do these, it does not put the back in extreme flexion, it puts a loaded stretch on the hamstrings and I get a nice feeling of stretch in the flat region just above the glutes and below the top of the pelvis. I suppose someone with really short tight hamstrings and a tight rear pelvis region (whatever that is called) would end up flexing their back to compensate, but that sounds risky to me.Surfed little waves today. A lot of tight crouching into little tubes. Back is now very sore. According to the article Chocki posted when your crouched over your muscles stop working and the ligaments take over.
I think I have to try the Jefferson lifts. I can't think of any other exercise off the top of my head that is strengthening the back in (extreme) flexion. If anyone knows of any others please share.
Dont load your spine its not designed for loading and lift with your knees.Still want to know from the strength maestros if spinal/lumbar loading is significantly different between OHP and DL?
Do you use weights? I’ve read a lot of caveats about them. They say to start with body weight. I did a few and yes they stretch hamstrings, and no, not extreme flexion. But they do call on you to engage the lower back muscles in a concentric contraction from a fexed position. That seems the target if you are trying to develop some extra strength/security for surfing/crouching. While doing them I also felt that right side of the lumbar start to cramp. I have to preceed with a bit of caution.I do these, it does not put the back in extreme flexion, it puts a loaded stretch on the hamstrings and I get a nice feeling of stretch in the flat region just above the glutes and below the top of the pelvis. I suppose someone with really short tight hamstrings and a tight rear pelvis region (whatever that is called) would end up flexing their back to compensate, but that sounds risky to me.
Tell that to people who deadlift 500 pounds. Where did you even hear that? Dr. Von Meister would eviscerate you for saying that.Dont load your spine its not designed for loading and lift with your knees.
Seems that would target the abdominals and flexors more than the back.
If you think about the back muscles, they are almost always trained in a position of either extended or neutral spine- think supermans, good mornings, back hyperextensions on a bench, deadifts. We are working the muscles in a limited range of motion. To protect your back while crouched in a tube, it seems you would want to load the muscles starting in a flexed position.
You probably already know this stuff, but the McGill Three can be pretty helpful. And this guy’s website in general is pretty helpfulDo you use weights? I’ve read a lot of caveats about them. They say to start with body weight. I did a few and yes they stretch hamstrings, and no, not extreme flexion. But they do call on you to engage the lower back muscles in a concentric contraction from a fexed position. That seems the target if you are trying to develop some extra strength/security for surfing/crouching. While doing them I also felt that right side of the lumbar start to cramp. I have to preceed with a bit of caution.
Tell that to people who deadlift 500 pounds. Where did you even hear that? Dr. Von Meister would eviscerate you for saying that.
Yes, if I am at home 3kg - It feels enough and I am not some macho Von Meister strongman trying to achieve personal goals with lifting or stretching - just trying to maintain myself for the fun activities. If I have just finished a sesh at the skatepark then I will just use bodyweight and raise myself up into the upright position keeping legs straight - fully locked straight.Do you use weights? I’ve read a lot of caveats about them. They say to start with body weight. I did a few and yes they stretch hamstrings, and no, not extreme flexion. But they do call on you to engage the lower back muscles in a concentric contraction from a fexed position. That seems the target if you are trying to develop some extra strength/security for surfing/crouching. While doing them I also felt that right side of the lumbar start to cramp. I have to preceed with a bit of caution.
Tell that to people who deadlift 500 pounds. Where did you even hear that? Dr. Von Meister would eviscerate you for saying that.
I'm not a strength maestro, I'm the erBB weakling Chocki's response to your question is correct OHP mainly compressive, DL more shearing (until the upright position reached). My personal opinion based on what I felt is that deadlift is safer - tends to encourage the core to tense on a neutrally flexed spine - OHP (at least with me) can encourage the back to arch if I'm not careful and this I think would place uneven compression on the discs.Still want to know from the strength maestros if spinal/lumbar loading is significantly different between OHP and DL?
The chance of you pressing enough weight over your head to cause an unsafe environment for your back is close to zero. If it's that heavy you will probably hurt something else on the way up. Can OHP be irritating to the lower back....sure but that just means you took things to far. The beauty of the OHP is..if done correctly is that it will provide the exact amount of core muscle stimulation you need to be strong enough to brace for the weight you are lifting. If you lift too heavy or do too many repetitions then that's on you...not the OHP. If your recovering from some pain or injury do what's tolerable and don't get too aggressive.I'm not a strength maestro, I'm the erBB weakling Chocki's response to your question is correct OHP mainly compressive, DL more shearing (until the upright position reached). My personal opinion based on what I felt is that deadlift is safer - tends to encourage the core to tense on a neutrally flexed spine - OHP (at least with me) can encourage the back to arch if I'm not careful and this I think would place uneven compression on the discs.
If your back hurts when you are crouching you are relaxing your abs and losing core stability. It's pretty common in that position to expand your abdomen for bracing rather than flexing it.Do you use weights? I’ve read a lot of caveats about them. They say to start with body weight. I did a few and yes they stretch hamstrings, and no, not extreme flexion. But they do call on you to engage the lower back muscles in a concentric contraction from a fexed position. That seems the target if you are trying to develop some extra strength/security for surfing/crouching. While doing them I also felt that right side of the lumbar start to cramp. I have to preceed with a bit of caution.
Tell that to people who deadlift 500 pounds. Where did you even hear that? Dr. Von Meister would eviscerate you for saying that.