Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

How To Do Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and your back is straight. You hold the barbell with a pronated grip and the spacing of your hands is a palm’s width or a little more.

  • Inhale and you pull the barbell along your body to your chin by raising your elbows as high as possible.

  • Expire and return to the starting position by controlling the movement.

This exercise works mainly upper trapezius, deltoid and a little bit brachialis, brachioradialis, forearm flexors, abs, buttdock and sacrospinalis.

The more you put your hands apart, the more you work your deltoids and the less you work your trapezius.

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-Steph

Stretching At The Bar

stretching bar back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended at the fixed bar with the hands apart and with a pronated grip (thumb inwards) :

  • Inhale and exhale slowly focusing on the relaxation of your body. This allows you to relax your back and rebalance the pressure inside the intervertebral discs (the discs that connect the vertebrae to each other).

  • When you feel your muscles relaxed, lower you head forward to try to touch your sternum with your chin. This allows you to stretch the middle and the top of your back.

To increase the stretch, you can ask a person to grab your hips and pull you slowly down or you can swing slightly.

This stretching is essential. When you do it regularly at the end of deadlift, squat or other exercise that compresses the spine, this allows you in the long term to limit the deterioration of your intervertebral discs. This means that this stretch reduces the risk of spinal disc herniation.

Variant

With a tight grip, you stretch more the latissimus dorsi and teres major.

Note

When you do this stretch, it’s possible that you hear cracking of the spinal column followed by a pleasant sensation of release and relaxation of the back.

Don’t worry, these crackles have no gravity. It’s because of the relaxation of the paravertebrale muscle that allow the brutal decompression of the small intervertebral and costovertebral joints. This make the same effect as a suction cup that you take off.

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-Steph

Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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-Steph

How To Do Reverse Chin-Ups

reverse chin-ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Hanging at the fixed bar with your hands apart with a supinated grip :

  • Inhale and pulls by pulling out your chest to bring your chin almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

This exercise works latissimus dorsi, teres major, biceps brachii, brachialis and a little bit trapezius (middle and lower portion), rhomboid and pectoralis major.

This exercise can be included in a program specific to the arms.

If you have difficulty to lift yourself with your bodyweight, you can do this exercise with the cable machine « lat pulldowns ».

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-Steph

How To Do Chin-Ups

chin up anatomy back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In suspension at the fixed bar with your hands apart with a pronated grip:

  • Inhale and pulls to bring your chest almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

chin up anatomy back

This exercise works latissimus dorsi, teres major and when approaching the shoulder blades at the end of the movement, it’s the rhomboids and trapezius (middle and inferior part). This exercise works a little bit biceps brachii, brachialis, brachioradialis.

This exercise works the back in thickness.

Variants

By pulling out your chest, you can pull to the chin.

If lifting your bodyweight is too easy, you can attach weights to a belt.

From a biomechanical point of view, do this exercise with your elbows along your body work the outer fibers of the latissimus dorsi and develop your back in width.

By pulling out your chest with your elbows back to pull to your chin, work the upper and middle fibers of the latissimus dorsi and those of the teres major.

chin up anatomy back

chin up anatomy back

Note

Pectoralis major works a little bit to be in synergy with the latissimus dorsi and teres major to close the angle between your arm and your core.

Evolution

evolution human being nature tree

Latissimus dorsi and teres major have an important role in the four-legged movement of our distant ancestors. They have the function of pushing the front legs backward.

During arboreal life, these muscles were transformed into muscles specialized in vertical displacement.

During life on the ground, our ancestors bought the biped but retained the possibility of climbing.

That’s why we have powerful back’s muscles to tow our bodies and climb trees.

Note

The difference that human beings have with our close relatives, the monkeys, is the development of lower limbs specializing in bipedalism. Our torso and upper limbs have the same structure and proportions. The truth is that monkeys don’t have long arms, it’s us who have long legs.

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-Steph

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Neck Position

neck

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, having a bad neck’s position during an exercise can create neuralgia.

These neuralgias are numbness of the arm with tingling.

These sensations arrive a few days after doing exercise like dips, pec deck rear deltoid lateral, squat and deadlift. The cause is that the exercises were done with the neck extension, head back.

dips bad neck position

The truth is that the head back’s position triggers spasms and contractions of the deep muscles of the neck, which creates compression of the spinal nerves at their exit from the cervical vertebrae.

This compression creates a neuralgia that usually affects the brachia plexus around the vertebrae C4, C5, C6, C7, C8 et T1 (C for cervical and T for thoracic).

plexus brachial

Solution

Do dips or pec deck rear deltoid lateal with head forward by bringing your chin to your chest. This avoids these neuralgias.

neck position

Do deadlift or squat with your head straight (neutral position) looking forward. This avoids these neuralgias.

If the neuralgia installed, it’s important to stop any exercise with the head back (neck extension).

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-Steph