Roman Chair Side Bends

roman chair side bends, abs

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

This exercise is working on the bench originally planned for lumbar extension.

Put yourself on the side with your hip on the bench and your torso in the void. Your hands are behind your head or on your torso and your feet are wedged under the pads :

  • Do a lateral flexion of your torso upwards.

This movement works mainly obliques and rectus abdominis on the side of flexion. But obliques and rectus abdominis on the opposite side also works by making static contraction (isometric contraction) to prevent your torso from falling below the horizontal.

Note

During the lateral flexions of your torso, quadratus lumborum muscle works always.

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-Steph

Dumbbell Side Bends

dumbbell side bend

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

Standing wit your legs slightly apart with one hand behind your head and a dumbbell in the other hand :

  • Do a lateral flexion of your torso on the opposite side of the dumbbell

  • Return to the start position or go beyond it by doing a passive flexion of your torso.

  • Alter the sets by changing the dumbbell aside without recovery time.

This exercise works mainly on the flexion side obliques and a little bit rectus abdominis, deep muscles of the back and quadratus lumborum.

quadratus lumborum

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-Steph

General Stretching Of The Upper Body

stretching upper body

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

Stand with your feet a little wider than your pelvis width and you back is straight :

  • Hold your ams vertically with your hands clasped and your fingers crossed. Your palms directed upwards :

  • Inhale to inflate your lungs to the maximum and stretch your intercostal muscles. Push your palms up keeping your back and head upright.

  • Exhale slowly by relaxing and starts again.

This stretching exercise stretches intercostal, rectus abdominis, latissimus dorsi, teres major, triceps. When you incline your torso laterally, you stretch more your external oblique and internal oblique, quadratus lumborum and the internal and medium part of your erectors spinae.

stretching upper body lateral

Note

This stretch is great for relaxing the body after a training with heavyweights like leg press, squat, deadlift because the ribcage and spine have been compressed.

This movement may occasionally replace or supplement the stretching at the bar  to rebalance the pressure and tensions of the intervertebral joints.

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-Steph

Stretching Of Glutes

stretching glutes

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

Sitting on the floor with one leg stretched out and the other leg bent with your foot on the floor and moving from the outer side of your leg stretched. Press on the outer side of your knee bent with your opposite elbow. This exercise mainly stretches the muscles of the gluteus maximus and the lateral rotator group (piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris and obturator externus).

Variant

It’s possible to press on your knee with your 2 hands.

lateral rotator group muscles hip

stretching glutes variant

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-Steph

Standing Calf Raises

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

Stand with the front of your feet on a step. Put your hand on a wall or a support to have more stability :

  • Slowly flex your feet to stretch your calves.

  • Extend your feet with your knees extended or slightly bent.

It’s a movement to be done slowly and with high reps until the burning sensation.

This exercise has an action of stretching and muscle contraction. It’s for this reason that this exercice can be used as a warm up before a calf exercise with heavyweights, to avoid injuries, or at the end of the session to feel the pump.

This exercise works triceps surae composed of 2 gastrocnemus and soleus and also flexor hallucis longus, tibialis posterior and flexor digitorum longus.

Note

This movement is excellent for stretching the muscles of the plantar surface of the feet like flexor digitorum brevis and quadratus plantae and soften plantar faschiitis.

Share this article if you think if can help someone you know. Thank you.

-Steph

How To Do Machine Back Extension

machine back extension

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

Sitting on the machine with your torso bent. The pads placed on your shoulder blades :

  • Inhale and straightens your torso at the maximum

  • Back to the start position by controlling the movement and exhaling.

This exercise works spinal erectors muscle mainly, the sacro-lumbar of the spinal muscle and a little bit longissimus thoracis, iliocostalis lumborum, quadratus lumborum.

This machine is excellent for beginner to gain strength to do back’s exercise more technical later.

machine back extension

What is interesting with this machine, it’s to change the weight and the movement’s amplitude during session.

Example

Do 2 sets of 15 reps with a moderate weight and a complete execution of the amplitude and then do 2 sets of 7 reps with a heavier weight and a reduced amplitude.

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-Steph

How to Do Back Extension

back extension

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

Installed in the bench with your ankles blocked. The axis of the bending is done with the coxofemoral joint and the pubis is outside of the bench :

  • Your torso bent and you make an extension to the horizontal by raising your head

  • Then, you make a hyper extension (you accentuate the lumbar arch). Be careful, this hyper extension is to be done with caution to avoid injuries.

This exercise mainly works with all the spinal erectors muscles of the spine (iliocostalis lumborum, iliocostalis thoracis, longissimus thoracis, intertranversarii laterales lumborum), quadratus lumborum and a little bit the glutes and hamstrings (except the short head of the femoral biceps).

A complete flexion of the torso makes it possible to stretch the whole sacro-lumbar. By immobilizing the pelvis, what means that the axis of flexion is at the front of the body, effort is targeted on the sacro-lumbar muscles but less intensely because of the decrease in amplitude of the movement and increasing the power of the lever.

For even better muscle work, you can maintain alignement for a few seconds at the end of extension.

For beginners, there is a incline bench recommended for ease of movement execution.

back extension incline bench

Variants

  • By making back extension with a stick on your shoulders, you immobilize the part of the top, which makes it possible to target the effort on the lower part of the spine’s muscles.

    back extension stick

  • There is a machine that specifically targets work on the sacro-lumbar of the spinal muscle (the machine I use).

    machine back extension

  • To increase the intensity of the exercise, you can make the movement with a weight plate held behind your neck or tight against your torso.

Share this article if you think it can help someone you know. Thank you.

-Steph