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FeeFee
Joined: 17 Aug 2007
Posts: 159
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 Posted: Tue May 06, 2008 4:48 pm Post subject: Straight or arched back...? |
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sorry for my one million posts  ...but I'm a little confused, I always keep my back straight, particularly when I'm doing any type of bent-over exercise....so yesterday I'm doing one arm rows with dumbells and this instructor tells me to put a arch in my back and push my chest out...it felt uncomfortable to me , as opposed to a straight, flat back.
Which is the correct form?? |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Tue May 06, 2008 5:41 pm Post subject: |
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NEVER EVER HAVE A CURVE/ARCH BACK ON LIFTS ... or you will cry when reaching 45-50 years old ...
Back straight on row and deads.
And don't worry your questions are pertinent and everyone here ask a tons of questions, same with me. |
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kcb
Joined: 26 Oct 2007
Posts: 53
Location: Hertfordshire, England
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| Posted: Tue May 06, 2008 9:49 pm Post subject: |
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If it feels uncomfortable then it's obviously not the best thing to do, if an intructor tells you to arch your back again when lifting, tell him to stick it  .[/i] |
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Boss Man
Joined: 25 Nov 2006
Posts: 3188
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Tue May 06, 2008 10:37 pm Post subject: |
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Discomfort on of two possible technique related reasons.
1. Technique causing discomfort is wrong.
2. Techniquie may be right, but postural inadequacies are to fault.
You're almost certainly the former. Arching the Back, or any kind of Spinal Lordosis when chugging weight, is not good. |
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swanso5
Joined: 16 Jan 2006
Posts: 5919
Location: melbourne, australia
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| Posted: Tue May 06, 2008 10:55 pm Post subject: |
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he's sort of half right it seems to me...
you want a straight flat back yes, which should have you in slight hyperextension of the lumbar spine which will again put your chest out...when you row you want to try and puff your chest out to meet the wt at the top position instead of "hollowing" out where you'r upper back rounds and your chest caves in...you'll see this when perople use too much wt, that or the big toso twist which probably even worse...the main point is that you don;t want anymore hyperextension of the low back than you have with a flat back
make sense? |
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FeeFee
Joined: 17 Aug 2007
Posts: 159
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| Posted: Wed May 07, 2008 5:02 pm Post subject: |
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| kcb wrote: | | If it feels uncomfortable then it's obviously not the best thing to do, if an intructor tells you to arch your back again when lifting, tell him to stick it .[/i] |
and he was so persistent about it too ---normally if an instructor is telling me to do something and it feels wierd, I dont listen...but he was just standing over me, crud.
I saw him coaching a girl yesterday, she was doing the same bent over rows with a barbell and her back was arched to teh max...she loooked sooo uncomfortable, not to mention she didnt seem to be getting any extension whatsoever on the movement. It seemed all she was working were her arms |
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FeeFee
Joined: 17 Aug 2007
Posts: 159
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| Posted: Wed May 07, 2008 5:04 pm Post subject: |
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| double post |
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FeeFee
Joined: 17 Aug 2007
Posts: 159
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| Posted: Wed May 07, 2008 5:07 pm Post subject: |
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| swanso5 wrote: | he's sort of half right it seems to me...
you want a straight flat back yes, which should have you in slight hyperextension of the lumbar spine which will again put your chest out...when you row you want to try and puff your chest out to meet the wt at the top position instead of "hollowing" out where you'r upper back rounds and your chest caves in...you'll see this when perople use too much wt, that or the big toso twist which probably even worse...the main point is that you don;t want anymore hyperextension of the low back than you have with a flat back
make sense? |
Makes sense....but what if that arch is causing discomfort or interrupting the proper range of motion? |
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swanso5
Joined: 16 Jan 2006
Posts: 5919
Location: melbourne, australia
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| Posted: Wed May 07, 2008 10:30 pm Post subject: |
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| it should increase range of motion if you're in proper position but not discomfort...maybe search youtube for soime video descriptions |
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DianaB
Joined: 05 Jul 2007
Posts: 517
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| Posted: Thu May 08, 2008 5:26 pm Post subject: |
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Swans gave you a pretty accurate description of the correct form. Don't focus on arching your back, rather puffing out your chest some and sticking out your butt a little. This will give you the correct curvature for bent over rows. Also keep your neck in line with your spine as much as possible. You may want to look up slightly, just not staring at the ceiling.
Puffing out the chest will retract (stabilize) the scapula, and put your levers in the right position to pull. |
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FeeFee
Joined: 17 Aug 2007
Posts: 159
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| Posted: Sun May 11, 2008 7:30 pm Post subject: |
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| Thanks D...its the one arm row though, not the bent over. |
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swanso5
Joined: 16 Jan 2006
Posts: 5919
Location: melbourne, australia
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| Posted: Sun May 11, 2008 11:22 pm Post subject: |
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| actuat i thought you were referring to a bent row too but the positioning is the saem for both and it should be easier to hold the db row position anyway without needing to arch too mach as you've got the bench to lean on |
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FeeFee
Joined: 17 Aug 2007
Posts: 159
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| Posted: Mon May 12, 2008 2:10 pm Post subject: |
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| swanso5 wrote: | | actuat i thought you were referring to a bent row too but the positioning is the saem for both and it should be easier to hold the db row position anyway without needing to arch too mach as you've got the bench to lean on |
Thats what I thought. I was just way too uncomfortable with the amount of arching he seemed to be telling me to do. |
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