Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Cable Thigh Adduction

Cable Thigh Adduction

Introduction
Another manner in which to work the gluteal muscle group is to utilize another variation of the
thigh (hip-joint) cable exercise in this movement the emphasis of the movement action is applied
toward the body as opposed to away from the body as evidence in the thigh (hip-joint abduction exercise.

Movement Analysis
In this movement application the emphasis is exerted by bringing the leg across the front of the
body. The same basic rudiments of the hip-joint abduction exercise are put into effect here. There is
a strong tendency to allow knee-joint flexion to occur in the action leg as the cable is brought across
the body so you will have to exert strong concentration to maintain the desired locked-knee position
of the leg. Once again there is a strong tendency to rock the body to and fro in effort to incorporate
momentum into the movement application.

In this exercise the trainee would be advised to concentrate on leading the movement with the
rear portion of the foot rather than the front portion. The rear portion accentuation allows for additional
emphasis to be exerted upon the inner portion of the thighs which allows for the strong activation
of the gluteus medius.

The movement can be applied on a 45° angle application or a 90° angle (straight-out away from
the body) application. In order to provide the greatest squeezing of the gluteus medius the 90° angle
application would be considered the more desirable approach. The trainee would be required to concentrate
fully in order to gain the maximum ROM in the movement application as the tendency is to
abort the concentric contraction phase of the movement short of the fully-extended position. By
extending the leg to the fullest extent there is an opportunity to accentuate the gluteus maximus in
the difficult -to-reach higher inside portion. Once again it should be stressed that it is imperative to
maintain a stiff- legged position of the support leg otherwise the action leg will be induced to undergo
knee-joint flexion which would greatly reduce the effectiveness of the exercise.

Slow, speed-of-contraction applications should
be used during the execution of the exercise in order
to gain the most out of the movement. You should
pause at the completion of the concentric contraction
phase of the movement for a two-count and
then slowly return the weight to the starting position.
You will need to concentrate fully on resisting
the forces of gravity from taking over control of the
lift during the eccentric contraction phase of the
movement.

Added Medial Rotation
The rudiments of the cable (hip-joint) adduction
exercise are followed only with the inclusion of the
additional action of medial rotation of the thigh.
That is the thigh is turned in as the concentric contraction
phase of the movement is being completed
which allows for greater squeezing of the gluteals as
the cable is drawn across the body. The gluteus minimus
and the gluteus medius muscles are accentuated
during this movement.

You will want to remember to initiate the medial
rotation of thigh with the hip-joint rather than
attempting to medially rotate the lower leg at the
knee-joint. Activation of the knee- joint could produce
ligament and tendon damage to the knees particularly
vulnerable would be the interior cruciate
ligament during the concentric contraction phase of
the movement and the exterior cruciate ligament
during the eccentric contraction phase of the
movement.

It is essential that you apply a slow deliberate
medial rotation of the thigh rather than to apply a
vigorous thrusting action of the leg. Remember to
pause for two counts at the completion of the concentric
contraction phase of the movement before
initiating the eccentric contraction phase of the
movement. Also you will need to concentrate fully
on maintaining the locked-knee position of the support
leg during the eccentric contraction phase of
the movement.

There are many variations of the movement ap-
plications for the cable hip-joint actions. You may want to experiment with several approaches in
order to gain the “feel” of each. As long as correct exercise execution is applied throughout the entire
movement application, you will be able to utilize this highly-effective portfolio of exercises for your
safe, efficient development of the muscles that comprise the area of the hips.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by standing on a raised platform with
the cable attached to the action leg which is held in a position that is just back of the parallel position
of the body.
- The body should be held in an erect position with no bending at the waist permitted.
- Slowly initiate the concentric contraction phase of the movement by drawing the cable inward
across the body. You will want to lead the action with the heel as this will discourage a bending
of the knee resultant which could place the knee-joint in jeopardy of strain.
- Complete the concentric contraction phase of the movement by drawing the leg across the body
evenly to the fully-extended (natural) position. You will want to focus on not allowing for a
bending action of the torso during the completion of the movement.
- You will want to pause for a full count before initiating the eccentric contraction phase of the
movement.
- Slowly begin the eccentric contraction phase of the movement by lowering the leg slowly downward
and back across the body.
- Complete the eccentric contraction phase of the movement by lowering the cable back to the
starting position. You will want to make certain to maintain the desired erect posture of the upper
torso during the movement application.

Keys to the Lift
- Utilize light resistance and establish and maintain the desired erect posture of the upper torso
throughout the entire execution of the exercise.
- Establish and maintain the desired stiff-legged position of the action leg during the entire performance
of the exercise.
- Utilize slow speed-of-contraction movement applications and avoid the natural urge to apply a
herky-jerky application to the movement.