[Supertraining] Re: Spinal flexion during lifting?

Thursday, 17 January 2008      0 comments

Very nice explication of the loaded hyper extension.
It's VALSALVA. Right church, wrong pew, and it is quite necessary and
beneficial while doing hyper extensions. I've found holding a plate
behind by head makes it easier to execute the hyper part of the
extension, one of my favorite exercises.

W.G. Johnson
Ubermensch Sports Consultancy
San Diego CA

--- In Supertraining@yahoogroups.com, "John Casler" <bioforce.inc@...>
> Ian Pateyjohns wrote:
> Yes I did mean loaded hyperextensions using the standard hyper bench
> seen in most gyms and holding a dumbell to my chest. From what you
> stated you think I should be using the valsalver maneuver to raise
> IAP during this movement even with the spine flexed (and its not to
> a great degree).
> John Casler writes:
> Hi Ian,
> Actually if you examine the action, you will see the spinal
extensors are
> tensioned at the top of the action, as well as the gluteals, and if
you are
> holding a DB, the lats, traps, and scapular adductors.
> All of these create a multi-layered muscular support to:
> 1) Keeping the posterior disc slightly compressed and
> 2) Form the spine/torso into a rigid unit
> 3) Create somewhat of a suspension system, that would require a
> diagram to be fully explained
> Now a little IAP will not hurt, but the most important support
mechanism is
> the "supra" musculature that creates the protective posterior disc
> compression, but as well causes the load to actually be more equally
> distributed to the total disc body(s) (again a diagram would be
needed to
> totally explain) much like the cable systems of old style cranes.
> Now the forces are not "fixed"during the action, and you will see
that as
> the torso is "lowered" that compressive loads to the "anterior" disc
> substantially due to the physics involved. In fact, at the very
bottom, the
> discs my experience de-loading of a sort.
> That is why I suggest looking at all the various positions and
forces in
> those positions. And maybe even more important is the
"transitionings" of
> those forces. For example, if you go from deloaded discs to loaded
> rapidly without the Torso Stabilizing needed for that variant, you may
> experience problems.
> Spinal Flexion at the bottom position would not necessarily be
dangerous to
> a healthy spine, since it is under reduced load and low compression.
> However those with symptoms or history of disc pathologies should be
> cautious.
> The first things to always look for are the primary forces, and how
> will load the spine. Then you must look at the Torso in total, and
how the
> various muscles, pressures, and structures, can contribute (in a
> way) to manage the loads safely and effectively.
> Regards,
> John Casler
> TRI-VECTOR 3-D Force Systems
> Century City, CA

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