Reverse Hyper/Lumbar

HypertrophyCoach Joe Bennett Forums Training Reverse Hyper/Lumbar

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  • #19225
    Lindsay Thompson
    Participant

    Once in a while, I will end a training day, usually a leg day, with some lower lumbar pain. It’s not in the joint and it quickly subsides with a little bit of stretching. I do my activations and warm up for some time but I still end up with what feels like muscle cramps at the end of a workout located where the pelvis meets the spine. Is there an exercise that can help strength tissue in that area? Rack pulls and reverse hyper is what comes to mind first. Can a reverse hyper be mimicked with bands in a home gym set up?

    Thanks!

    #19230
    BryceBahm
    Participant

    The first place I would go is a to a professional such as a good chiro that can assess how everything is doing structurally first. Then make tissue choices thereafter.

    #19252
    Joe
    Keymaster

    Once in a while, I will end a training day, usually a leg day, with some lower lumbar pain. It’s not in the joint and it quickly subsides with a little bit of stretching. I do my activations and warm up for some but I still end up with what feels like muscle cramps at the end of a workout located where the pelvis meets the spine. Is there an exercise that can help strength tissue in that area? Rack pulls and reverse hyper is what comes to mind first. Can a reverse hyper be mimicked with bands in a home gym set up?

    Thanks!

    I can’t say for sure, but what you’re describing just sounds like the pain associated with muscle fatigue. If that is the case (which I don’t know for sure), this is what I would do: Nothing. I’ve never had a single leg session (where I loaded the spine) where I didn’t have some degree of lumbar fatigue. AND….as long as it’s really just at the end of the session, I’d say no big deal at all. It’s impossible to load the spine without that musculature doing something work. Now can you still add in some direct work? Sure. And I think lumbar extensions are a great option. Now…if the pain is ever sharp and acute, one-sided, is there from the very start of the session, is felt more than your legs, or is the limiting factor in an exercise (like your back goes before your legs in a squat), then I’d MAYBE label it as an issue and address it. Hope that helps!

    #19253
    Joe
    Keymaster

    Once in a while, I will end a training day, usually a leg day, with some lower lumbar pain. It’s not in the joint and it quickly subsides with a little bit of stretching. I do my activations and warm up for some but I still end up with what feels like muscle cramps at the end of a workout located where the pelvis meets the spine. Is there an exercise that can help strength tissue in that area? Rack pulls and reverse hyper is what comes to mind first. Can a reverse hyper be mimicked with bands in a home gym set up?

    Thanks!

    And yes, you can do revere hypers with a band, but for a lot of people, body weight will be adequate.

    #19254
    Lindsay Thompson
    Participant

    Thank you gentlemen. It only happens at the end of a spine loaded workout and only lasts for a few moments. If I take the time to do some light stretching it goes away pretty quickly. I appreciate the feedback.

    As an aside, thank you, Joe, for all the info, programming and videos. I’ve been a member for around 2 years and my workouts have truly never been better. Very much appreciate your efforts.

    -LT

    #19255
    Joe
    Keymaster

    Thank you gentlemen. It only happens at the end of a spine loaded workout and only lasts for a few moments. If I take the to do some light stretching it goes away pretty quickly. I appreciate the feedback.

    As an aside, thank you, Joe, for all the info, programming and videos. I’ve been a member for around 2 years and my workouts have truly never been better. Very much appreciate your efforts.

    -LT

    My man! I really appreciate the kind words. Same as everyone (hopefully), now more than ever! Thanks for being a part of this so long. Grateful to be able to help! ????????????????❤️

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