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Back Extensions Nice stretch on the hammer, keeps the lower back strong, and develops the glutes. Do not round the lower back. Keep in neutral position. Focus on hinging at the hips. Stay Stronk!! #strengthtraining #gayman

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Dad Stronk

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13,791 views • 4 months ago •via X (Twitter)

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Leg Extensions Keep back and butt against the seat. Felt the front shin. Keep feet in an "L" position. Stay Stronk!! #strength #fitness #weightloss
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Leg Extensions Keep back and butt against the seat. Felt the front shin. Keep feet in an "L" position. Stay Stronk!! #strength #fitness #weightloss

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Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear
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Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear

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17,789 views • 5 months ago

Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear
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Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear

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This rotation stretch opens the hips, unlocks lower-back tightness, and helps the spine move more freely.
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Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️
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Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️

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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.
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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

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Back Chain Slides work the glutes, hamstrings, low back, & lower legs as you emphasize the proper foot to knee to glute position as you step. Work 5 steps in 1 direction & 5 steps in the other focusing on keeping back arched & strong arches in the foot.

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Properly dilating the hips-pelvis helps reduce pressure on the lower back and improve motor performance 🔥💪
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10 minutes a day to open the hips, relax the lower back, and improve posture
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The power lift machine really hits those lower back muscles and glutes! #FitnessMotivation #gymgirl #gymmotivation
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The power lift machine really hits those lower back muscles and glutes! #FitnessMotivation #gymgirl #gymmotivation

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20,193 views • 1 year ago

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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

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1,067,610 views • 3 years ago

Want a thicker upper back? High rows. Not with your ego. Not with your lower back. Not by yanking the handles. Drive the elbows back, squeeze hard, and own the stretch. Simple movement. Brutal when done properly.
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Want a thicker upper back? High rows. Not with your ego. Not with your lower back. Not by yanking the handles. Drive the elbows back, squeeze hard, and own the stretch. Simple movement. Brutal when done properly.

AP Joshua

136,201 views • 2 months ago

The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.
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The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.

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676,701 views • 3 months ago

They are 2 categories of Men. 1. Suffering from Lower Back Pain 2. Strong Lower Back attributable to Strength & Conditioning in the Gym.
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They are 2 categories of Men. 1. Suffering from Lower Back Pain 2. Strong Lower Back attributable to Strength & Conditioning in the Gym.

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17,708 views • 6 months ago

Pec Dec Keep spine in natural position. Go for the big stretch if you want. I have a should injury so have to keep the tension on the pecs only. Sets are at 150lbs. Nice and smooth keeping stress off the shoulders. Stay Stronk!! #fitness #strength #weightloss #bear #training
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Pec Dec Keep spine in natural position. Go for the big stretch if you want. I have a should injury so have to keep the tension on the pecs only. Sets are at 150lbs. Nice and smooth keeping stress off the shoulders. Stay Stronk!! #fitness #strength #weightloss #bear #training

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24,801 views • 2 months ago

Easy way to get your kids hinging -Feet under hips -Calves touching the box -Pipe on head, t spine, rear end -Break at the knee -Push your butt back while keeping the pipe touching in all 3 places (flat, tight back) -Calves stay on the box -Hinge until your hammies stop you
0:25

Easy way to get your kids hinging -Feet under hips -Calves touching the box -Pipe on head, t spine, rear end -Break at the knee -Push your butt back while keeping the pipe touching in all 3 places (flat, tight back) -Calves stay on the box -Hinge until your hammies stop you

Joey Heron CSCS

14,278 views • 8 months ago