Pulling for Success (featuring the USA)

[juggledex]

Deadlift, glute/ham raise horizontal rows and chin-ups are covered in the Big Nine, but what else out there can do your back some good?

Superman
This is the beginner, go-to exercise for lower back, posterior chain activation. Lying on your stomach, simply raise your arms and legs off the floor. This can be performed for repetition or with static holds for time.

http://chrisholden.net/fitness/articles/superman.jpg

Face Pull
Another top pick for posture correction, and an excellent way to target the posterior deltoid (rear shoulder) and upper back. This can be performed by simply tossing a towel over a chin-up bar, leaning back and pulling your hands back towards the face, (hence the name; face pull). The farther you lean back the more resistance you get, though this is an exercise usually performed lightly.

http://chrisholden.net/fitness/articles/facepull.jpg

Back Bridge
Very popular exercise for full body stabilization and flexibility, neck strengthening and protection, the benefits list goes on for back bridge. Be careful with any neck exercise, and use your hands to stabilize your head when starting out. Back bridge is commonly performed in repetition by rolling back and forth between the positions picture, or with static hold, but there are many other variations of this exercise.

http://chrisholden.net/fitness/articles/back_bridge.jpg

Reverse Hyper Extension
Another excellent addition to your arsenal for lower back. The reverse hyper takes things a bit further than the superman by being a hip extension exercise (along the lines of deadlift). Very easy to perform off of a counter-top, table or bed. Simply hang your lower body over the side and raise your legs up keeping the back straight at all times (no rounding).

http://chrisholden.net/fitness/articles/reversehyper.jpg

Bridging Pull
Now, here is something a little different. The bridging pull-up could be described as a bodyweight upright row or mixing a back bridge with a face pull. This exercise is performed similar to a horizontal row, only the body is held in a full bridging position. Retaining the bridge position, pull your hands up to your neck. This can also be performed with a towel, but I find a stable bar to be uncomfortable for this motion. It is meant to target the middle deltoids, traps and rear deltoids. Combined with wide-grip horizontal rows, you can get a great workout for the rear delts.

http://chrisholden.net/fitness/articles/bridgingpull.jpg

There are many more exercises out there. Research and find what works best for you!

[Fatman]

Nice work, as always...

I noticed you clipped the USA to a doorway pullup bar. Is it one of those screw-in things? If so, can it support your entire bodyweight?

[ABHPage]

I like the beard :D .
These are excellent exercises. I am convinced that lots of injuries are derivated from poor posture throughout life and these might just help out lots of people. I espescially like your reverse hyperextention, I never thought nor saw this one before and it seems to be a good idea.
Where do you host your pics ?? And how do you insert them in a post ?

[rickvv]

Nice job, some real good ideas there.

I'm still waiting for my USA, suppose to come in a couple of weeks.

Can't wait, RickVV

[rickvv]

By the way Juggledex, I've tried a couple of times to go to your Big Nine link, but both times I got a message about a incompatibility issue and my computer froze up so I had to restart it.

I'm running the Vista operating system, could that have anything to do with it. And , is there any easy way to overcome this?

Thanks, RickVV

[juggledex]

Fatman: that's the Go-Fit Chin-Up Bar. Nothing special, just the first thing I saw at Dick's Sporting Goods. It supports all of me, even with weighted vest. I've had it for a while now and had no problems out of it. Works well with the usa.

ABHPage: Yes, I was really high on reverse hyper as a deadlift substitute for a while. Works a lot like a stiff-leg deadlift, but with less leg activation. Still hard work on the back, and weight can be added to the legs for more resistance.

I've had my web site for a while. I got it hosted through GoDaddy 4-5 years ago. Really all you need is an image host. Imageshack.us works. Here's a little more information on that:
http://bodyweightculture.com/forum/showthread.php?t=8215

rickvv: have you tried right-clicking and downloading the file? It's a standard PDF, and this is the first time I've heard of any problem.

[rickvv]

Good job, I finally got to see your Big Nine.

The message that I was getting was:
"Acrobrat Reader 7.* has a known compatibility issue with this version of Windows."

Options were: 1) Check for solution online, 2) Run program, 3)Cancel

The first 2 times that happened, I just tried to back out of it and my computer froze up, so I had to shut down.

When I just tried again, I selected "Check for solution online", and it was attempting to download something, and then I got disconnected from the Internet and then automatically logged back on to my home page.

I then tried a second time, and I choose "Run program", and it brought your file up and I was able to view it.

Again, very nice job, RickVV

[Dominator350]

Reverse hyper extensions thats genius! i gotta try those, never even thought of that, i always thought your legs had to be on something and youd lift your torso upwards but thats much more logical. good stuff!

[timfortehwin]

I've really been into the Reverse Hypers for a while: a very efficient way of building those lower spinal erectors!

Good work :D

[moak]

The posterior chain is so important.
I'm a big fan of kettlebell swings. I know they're more of an explosive hip exercise, but I definitely feel it in the lower back and hammies when I get done, if I'm not too distracted by the intense nausea.
I know it's not bodyweight. I'm eclectic.

[Dave.cyco]

The posterior chain is so important.
I'm a big fan of kettlebell swings. I know they're more of an explosive hip exercise, but I definitely feel it in the lower back and hammies when I get done, if I'm not too distracted by the intense nausea.
I know it's not bodyweight. I'm eclectic.

I do KB swing with a one or two 16kg bells, or a 24 kg, but have never felt much in my posterior chain...it just wipes me out overall after a while. What are you doing with them that might be different from me?

[mrdave100]

Hey juggledex,
Where did you get that ladder thing that the guy is using in those pics?

[juggledex]

Hey juggledex,
Where did you get that ladder thing that the guy is using in those pics?

Hah! Seriously? From the front page of this forum
http://www.bwculture.net/Universal_Strength_Apparatus_p/usa.htm

[Dave.cyco]

I do KB swing with a one or two 16kg bells, or a 24 kg, but have never felt much in my posterior chain...it just wipes me out overall after a while. What are you doing with them that might be different from me?

Just so no one thinks I'm a fool, yes I found out after getting up the nerve to do more than 100 swings in a workout that the hammies get right fried using kettlebells. Still, though, lower back... not so much...

[SAR]

I don't have the USA, any suggestions for similar exercises without a USA? I tried the back bridge you recommended but I am unable to get to the top of my head. My upper back and shoulders have rounded over the years, I find this one very difficult. Any tricks to doing it?

[Dave.cyco]

Try starting on your back. Place your hands on either side of you ears with your fingertips pointing to your shoulders and push firmly into the floor. Now bend your knees, digging your feet into the ground and push straight up with your pelvis. Now you should be in the bridge and you can have it your hands and feet are the only things touching. Or you can keep your head on the ground, but support with your hands. If you can do this, then you are well on your way. Just gradually roll further and further back on it over the next couple weeks and you'll get there.

Also, you eventually want to get to your forehead. Resting the weight on the top of your head is inadvisable and inferior compared to the strengthening and the stretch you will get from using your forehead.

I hope this helps.

[olinek]

I don't have the USA, any suggestions for similar exercises without a USA? I tried the back bridge you recommended but I am unable to get to the top of my head. My upper back and shoulders have rounded over the years, I find this one very difficult. Any tricks to doing it?

You don't need a USA. 2 Ropes will suffice and give you a grip workout.

[Parth]

Great resource!