Back Training: Build a Strong, Flexible, Resilient Spine
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- Опубліковано 26 сер 2024
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This video discusses how to develop a strong and mobile spine. Back troubles are extremely common these days, and conventional training programs do little to correct this. A bad back can mean weeks out of the gym - or an end to an athletic career.
The trouble is that training the spine is a somewhat complicated and controversial topic. In this video, I break down a number of different views and approaches, highlighting just how much disagreement there is. Should you use Supermans? Or is Stuart McGill right in thinking these create too much compression? Is the Jefferson Curl a fantastic move for developing control and mobility as Coach Sommers of Gymnastic Strength Training suggests? Or is it dangerous and unnecessary?
How do you train the multifidus muscles? Is the effect of the transverse abdominis local or global?
Of course, I don't have all the answers! But I may have some of the questions you are looking for, and some useful, non-controversial exercise suggestions for you to incorporate. This is an oft-requested topic, but I was waiting until I felt I could do it justice. As you can tell from the clips, I'm still in need of a fair amount of thoracic mobility myself!
Enjoy!
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teespring.com/...
3:05 The fact that those birds are completely irresponsive to the Bioneer's presence tells me it's not their first time watching him train. He's became part of the flock
he is Birdman
His next video is probably gonna be about how training alongside birds enhance your results lol
Haha! I thought “those birds will move when I start training” but they didn’t care one iota I was there! 😂😂
@@TheBioneer So, they didn't give a flock?
@@TheDamianvain17 not one flying flock, my friend
In the deep recesses of the Batcave, Batman is wondering where you were in 1993, when he needed this information the most.
Haha love this! Excellent comic knowledge 👌🏻👌🏻
Very cool. Referencing the original Knightfall run ...😄
I remember buying that issue in my grocery store actually
Batman is definitely subscribed to The Bioneer. Haha
@@TheBioneer Yeah, where were you Adam?
This is very inspirational, functional strength should be promoted more
What does that even mean? All strength is functional. You do bicep curls, you train the function of bending your arm.
All strength is functional, I believe that functional training should simply mean training the traditional forms of strength, but also developing strength in movements applicable to what you do.
Ex. A high jumper needs strength to jump high, so they will do the big lifts that train that. However they will also do a lot of single leg explosive lifts and plyometrics, because that is functional to them, as in high jump you jump off one foot
@@oscarstenberg2745 it means strength not focused towards bodybuilding/ a very very specific sport
What even is functional strength?
If you train for a reason it is functional.
Whether it is to look good, or just a way to enjoy yourself, or perform better athleticly, or to be able to perform better at work or to impress other people, if there is ANY reason you do it, it is functional.
What I meant was I tended to watch more videos on bodybuilding, and I think getting a pump, or flexing and posing are beneficial, but it’s different compared to something more athletic like a gymnast, climber, or strongman
"As they say, 'You are as young as your spine.'" - I've never heard that lol..... but it does make a lot of sense.
Also, I like that he gives proper warnings and info, even if conflicting. Most other channels are just like "here do this and all your problems will go away and you'll win the lottery."
I don’t know why he isn’t big he is better than athlean x and everyone else he literally explains all the little and most effective things
Agree. Seen him training in my gym in one of his vids. Love to meet him and exchange ideas.
How true^^^^^
This dude has a better body technically then 98% of fit dudes now days. All natural all strength
Its not always about size
I think Athlean-X has been around longer.
"You are as young as your spine" - Bioneer
"You are only as old as your legs" - Alan Roberts
Yin and yang are now in balance.
Me: I need some back training
Bioneer: I got your back
Me: :^)
Very good example of double entendre! You win the "No Prize" Prize for comment of the day!
Ah man! I should have used this pun!
Please return my back. I am jelly.
As someone who has destroyed their lower back trying to compete in powerlifting, most of this is a bit too late for me. I will say not everyone is built for a traditional deadlift or full depth squat, forcing yourself into these movement patterns when your back/hip/shoulder structure isn't built for it is a recipe for disaster.
Trust me chronic back pain can literally ruin your life.
Tried the Win Hof method yet? Might help you!
Please drink lime water. Read humor for 15 minutes a day. Stretch. Look up gentlest yoga poses......
Dude check the Squat University channel here on youtube, is great for anyone having problems or to be sure they wont f themselves down the road
and yet strength training is the cure for chronic disfunction..
I wasn't demonizing heavy lifts or deadlifts and squats, just that they might not be for everyone in their traditional forms.
I still stay in good shape with physical therapy, calisthenics and biking as I can't take vertical loads or impacts anymore.
After living with non-stop 3/10 back pain for the past 15 years I can say the 2 most helpful things I have ever done are
1. Lose weight, I am 6'4" and I notice a real difference in my back when I am 190lb vs 230lb
2. Yoga, hot or cold whatever type, just a long dedicated comprehensive stretching session at least 3 times a week, makes a huge difference in my QoL
Imagine you are just walking though the woods, and you see this beast crawling towards you like an alligator.
Offer him a protein shake
You definitely read our comments because this was a question from the previously recent video
I do! I wish I could still answer them all but I’m always reading and I massively appreciate the input, feedback, and support :-D
The strength of this guy is incredible, and hes so well spoken 👍
“If you have any history of back pain”I think that’s about 90% of the world
80% of Americans at least!
There are levels to back problems. Try sciatica!
@Dinoenthusiastguy no 100% of people who went to school
When I was in college I injured my spine dead lifting. Through all my research I found that my multifidus muscles had been strained and I was able to rehab myself with this information. Great video and great channel!
Great video! I'm glad you covered this topic as I myself am still recovering from a stack of bulging discs in my lower spine. I was a door-to-door company rep which required me to be on my feet for 8 hours a day, 6 days a week for 6 straight months! By the end of it, the damage in my discs began to develop into scoliosis and I woke up one day feeling nearly paralyzed from the cramping on my nerves. Remember! No job is worth your health! I quit immediately and began physically rehabilitating since the start of corona. To anyone who has similar damage, just know that your power lies in your effort and taking the first step is what will lead you to your goals! Don't feel bad cause you can't work out like you used to anymore; my wins came from being able to simply walk without pain again, to do 2 sets of band stretches and eat well knowing that the next day I'd be able to do 3! The road gets shorter the less you apply the brakes!
Great points thank you for sharing! All the best with you’re recovery - sounds like you’re being super smart about it and I’m sure you’ll be back on form in no time :-D
If you 'developed' these debilitating conditions after, basically, walking throughout the day, then why don't the mail carriers and other delivery personnel have these types of injuries? With all due respect, the body is MADE to walk, and it is the best exercise for the human. Just curious, this is coming from a Masters in Exercise Science, not just some shlump on the internet.
@@joeschmo7957 Hi! I’m glad you asked! I would carry a sling bag with around 10-20 lbs of weight, and although it wasn’t a lot- it would weigh down on one shoulder a lot since I had a dominant side I would use! I obviously started switching sides and eventually got a full backpack instead, but that was months after I had already misaligned my upper back from doing so. I also didn’t realize it, but I was leaning heavily on my left hip while I was standing, like 60-80% of my weight consistently, and I just didn’t realize I was doing it until a few months in also? Basically, I got a hip shift I believe and my shoulders were offset 😅, coupled with the fact that I had to still walk and carry weight throughout the day, the uneven stacking on all my joints gradually became more and more painful as time went on. it got to a point where I physically could not stretch enough to get rid of pain, it became chronic after a certain point and was only getting worse as I got to my last couple months working there. It’s also very important to mention that I have wide shoulders and am a side sleeper, but at this time I didn’t have the proper pillow support, so I would constantly wake up in pain with my shoulders even more stiff than the night before and my neck cramped at certain angles. AND I would average 4 hours of sleep around this time 😅, and again I did this job for 6 months. I heavily agree that humans are made to walk! Even though it hurt afterwards, it was one of the most crucial parts of my recovery that I had to rebuild posture and fix my gait since it was uneven. I also made it a protocol to use a flip inversion table for 15-30 min/ day and hang for 10-30 min/ day; I wouldn’t do them all at once, but gradually did both throughout the day since I was able to stay at home during COVID. I can gladly say I’m doing much much better now! I even regained most of my old strength that I had when I used to powerlift 😁, I still have some inflammation in the left side of my lower ribs, a bit in my lower back, some in my left knee, but all are recovering as time goes on since I have been doing full range of motion body weight exercises and stretching 🙆🏽♂️. Considering that it got to the point where I couldn’t walk for more than 5 minutes without severe pain, I’ve come miles since then! I urge anyone else who reads to not give up hope on injuries, there are several methods of recovery, but they require you to be active! It will still be painful while you try, but every day it gets better if you’re doing the right things!
Probably the only dude crawling around england.......
Who's not drunk.
Belongs to the 0.0001% of lada in england who aint juiced
I'd have to diagree as a large majority of England is drunk
Make that two
As someone with scoliosis and hEDS strength training has kept me from having injuries when my body decides to be too flexible or unstable. I really appreciate these videos and deep dives they have helped me gain safer mobility and stability.
Please, PLEASE do an updated video on Testosterone?
You're advice has either enlightened, educated, and/or motivated me for about 2 years🔥🔥🔥
.
.
so which is it?
Why on earth isnt this fella viral? Superb as ever keep it up 👍
2 spineless creatures disliked this video
Haha!
This is the most badass and amazing fitness video I've seen in my entire life. And TODAY I was in a pinch wondering how can I optimize my back mobility. Thank you so much, I mean it.
Check the channel Squat University, especially if you're into barbell training
.
Just bought your book.
Noice thanks!
@@TheBioneer it was about to buy the book and now when i enter the site it says account suspended
How is it? I'm thinking of it.
Natalie Goddard haven’t had time to read it all but from what I’ve read it’s extremely extensive and covers pretty much everything you could think of. It’s very well put together and you can tell it took some time and effort to write. For what you get it certainly doesn’t cost much.
@@matthewnaiws8054 Sweet, thanks for the reply. I'm going to try it soon, been doing convict conditioning for about 8 months and looking for something with an up to date approach.
I just want to give props for the animations, editing, and information that you put in these videos for us. It's extremely impressive and obviously a lot of work goes into it.
The first 48 seconds of this video described the last 20 years of my life. Thanks for articulating it so well and for showing how to correct that!
these videoes are LOADED with great information, thanks!
Though you've probably considered this already, for those lists of possible exercises to do for spine stability, mobility, etc. it would be delightful if you had a two second clip of you doing the exercise, for those unfamiliarity with the exercises spoken of.
Wonderful content Adam, you have the very same training ethos that I've been growing into these past few years. God bless you.
Bro your research and knowledge for a fitness channel is second to none.
Daamn!!! If this isnt the best and most usefull back vid i have seen so far. This made me sub right away. Great job. Keep it coming.
You are brilliant! I just keep watching and listening. Your ability to explain things that so many athletes, yogis, bodyworkers, fitness trainers and dancers know in states of flow. You just wrap at all up in such educated and eloquent explanations. Thanks for doing what you do Bioneer!
I never thought youtube recommended this for free
This seems very essential, yet it’s often neglected by larger channels. Thank you for sharing
You should have millions of subscribers, this is excellent content. So much better than 99% of the 'fitness' content producers here.
Good advice, find the right person and the right training for you..
Could you do a video on body durability/ iron body training?
Saw paing method?
He did a video on making bones more durable, as well as shaolin training
Read rock iron steel
Kaleida nice to run into a fellow kengan fan
@@AYYYLMAOOOOO Just waiting for the Advance and omega chapter 79 translate
5:15 Running scene in almost every cartoon ever.
This is by far the best information on UA-cam!!!!!
Wow, this video and this channel is light years ahead of most of the usual stuff on here. Thank you so much for sharing.
I can’t believe I’m about to say this but this shines a whole new light on the Army’s PT program for me. I used to think it was all super stupid and a waste of time. But you just listed about all the stretches and exercises we used to do. I hear the PT nowadays is to pander to those who can’t keep up though so idk
Thank you for the one of the best content on UA-cam
My back is so shit, that when it hurts, i cant even move for a week. Cant walk, it paralyses me. There is a little snap in the lower spine, and in that moment i allways know, that im in trouble. Well, starting to strenghten it now, by using these bioneer adwises, so wish me luck.
Thanks for doing this. Read McGill’s book. Seem to recall that the muscles are important; however, until the fascia have healed, the spine is compromised. Also, the kinetic chain from the toes through the hips are also critical for spinal health.
This is a wonderfully open-minded and comprehensive approach. There is so much cult-ish and dogmatic nonsense out there. Everyone needs more information like this. 🙏🏻🙏🏻🙏🏻
Try Suryanamaskara. Its an Yogic exercise that contains 12 postures(asanas) which are really helpful for spine mobility. Yes,this too has been done by Indian sages from centuries.
ok, so, as a chiropractor i was very intrigued to hear what you had to say. You have not disappointed. McGill is famous for the answer “it depends” and I have regularly repeated this to my patients. Your video is gloriously informative but most importantly you do not try and give a hard answer. You allow those who are smart enough to understand that every injury is individual and proper assessment is key. if your physiotherapist, chiropractor or whomever you see for such MSK issue can not find a cause, be it biomechanical or otherwise, find a new professional. Diagnosis is KEY. Rubbing, adjusting, needling… all somewhat pointless without diagnosing a cause.
Thank you, this is very beneficial. I hurt my back a while back and I'm trying to get it back into shape. Since it's so tense rn. And I've been trying to find work outs to help. You're amazing
Update: my back is almost completely back to normal
Hey Adam!!!! I just bought your ebook the other day and I love it already : ) Could you do a video on how teenagers can train their body and mind for optimal performance in school and for adulthood? -Alex
I bought it two, but I still haven't got it? :( help?
hermin bajraj have you tried emailing him?
@@researchproject034 After buying it , it shows you a button to press and download it.
In terms of school performance, I suggest you try to read Highschool Superstar by Cal Newport for optimizing performance in school.
I started doing yoga 3 years ago, but I've recently taken up training for kickboxing. Between you, and Gabriel Varga, I've been able to build a total body routine of running, weight and body-weight training, along with my yoga routine I've evolved over three years thanks to Rodney Yee. I'm 36 and I feel better than I ever have in my life. Couple all this with a diet I'm slowly building thanks to you, and other sources, and my body-fat percentage and total weight is lower than when I was a teen!
So I just wanted to say thank you for everything you post here. It has been highly educational and helpful on this journey to transform my body into something that will allow me to achieve a long, healthy life. Much love.
Been watching for about 2 months now, finally subbed. Thanks, your channel is fantastic.
Never described as a back exercise but the one thing that seemed to take away my lower back pain was daily side planks. I'm guessing they help to strengthen the link between the abs and the back but I'm no expert, just worked for me.
Man this is an important point
Exercises:
3:27 bird dog
3:45 one arm press
3:58 lizard crawl / one arm push up
4:19 push up row / bodyweight
one arm row
4:35 carries/ farmers walks
5:05 running/ high knees
5:27 lying back extensions
5:53 back bridge
6:05 Hindu push up/ dive bomber
6:45 Jefferson curl
8:27 crab walk / table top
8:35 crab reach
8:43 cat camel
9:03 stability exercises
Parlof press, bird dog, dragon flag, lellane push up, ab roll out, one arm standing cable row, cable punches, suitcase carries, one arm push up, lizard crawl, goblet/ zurchur front carries.
9:31 glute bridge
Thank u man I had a back pain these days now am ready to go back and face pain
Twenty five years of back problems including two collapsed discs from football and sneezing (yes, apparently it's common).
One year of proper core training (only one workout per week), and my back is as good as it's ever been. Exercise trumps doctors, physios and chiropractors every day of the week plus it's much cheaper.
Thanks Adam, I'll take on board your suggestions and add them to my routine.
your stuff has been super high quality recently. dope!
Excelent. I'm twenty years on from a back injury, this would have been so helpful back then. Find the expert that can help you, or perhaps you may have to learn from all the experts, and just take snippets, and become your own expert for your back. I saw abour 14 in all, all were floundering, it was the doctor who said I have to help myself who was the most helpful.
There's great info here, not just content but also context, take it in and build a knowledge base. Goodluck, you can heal
I would like you to make a video about using your weak hand on everyday movements (brushing, shoe laces, eating etc) and how it enhances your overall performance please. By the way excellent videos, I think you are doing a very nice work here. Keep it up please nad thank you.
He has talked about it but not made any specific videos
he has a video about that now
ua-cam.com/video/cCDEAyKZerY/v-deo.html
I Love the way you frame the idea of having a strong back with the idea of a "Resilient Spine", NEVER thought about it that way. "Powerful" and "Mobile". Equivocating power with mobile ability is an awesome new way to think about strength training for me . THANX!
I love your videos and I would love to share them with others but no one I know wants to exercise.
This video should’ve gotten 10M views, to stay the least. The quality scientific content about the human body is amazing.
Great video. I can't believe you can talk for so long without taking a breath :D i will continue using bird dog and will add some new stuff for my chronic back pain. Started running last week and it got way worse because as you said I couldn't hold the right position when I fatigue
This is great. I’ve had back issues since my early 20s. I was really into weight lifting in my teens to my 30s mainly in the 90s to 2010 ish. Lots of horrible advice I followed then. If you have back problems and are watching this, all of these exercises are something to aspire to, NOT DO, this is why he constantly referred to being cautious. I hired ALOT of physical therapists professional trainers. They all hurt me and made me worse. The biggest help was finding FMS practioners and figuring out my diet was hurting my back. FMS stands for Functional Movement System and they have a global directory. They will get you to this level if you do the work. As far as the diet thing, if you are eating foods that are inflammatory, your inflamed viscera will shut off your core, so there is room for the swelling, no training will ever “wake” it up. Foods that are inflammatory to consider taking a look at? Anything processed, seed oils, sugar of any kind, wheat or any flour of any kind. In my experience, I tried going sugar free(including fruits) and wheat free for 5 days. In the first 48hrs my waist shrunk 3 inches at the navel and all of my tendinitis (tennis elbow and plantar fasciitis in both feet) disappeared. Also on that 48 hrs, I could engage and pull my core like I had when I used to deliver furniture and power lift. I permanently changed my diet and now work out similar to this and mace training is my favorite. Keep educating people my man, you are a wealth of experience and knowledge.
Always a pleasure listening to your channel
Best fitness channel on youtube
Dude... NEVER STOP PUTTING OUT THESE VIDEOS!!! (So much info and different exercise. Thanks, man)
greatest fitness channel on youtube. Thanks for the wealth of info, sources and details. rock on!
I can't express how amazing this channel is.
Dude I love you so much. I've had a weak back and I've been planning how to train my back to make it stronger and here you come delivering this gem.
This may be the most important video on total spinal tissue integrity training I've ever seen.
I have a weak back and this really helps. Thank you for this! I love your channel and can't wait to get into the shape your in, slowly, overtime. Neck and back are basically my biggest problems. If you have a neck video I'd like to see what you come up with.
One of the best Channels on this Platform much Respect for your work!
nice, thank you. Core strength is extremely important, I'm glad I found you on youtube, we are well in line with training visions
Again.....thank you Adam......
Your video quality has drastically improved over the years, you love to see it! Keep going man!
Awesome explanation ! This information remind why I learned martial art and adult ballet to support my long distance trail running. : D
Bro i can't believe how big your channel has gotten throughout these years, been taking your advice for the longest time, truly inspiring 👐
I'm glad that you mentioned that many of these exercises are discouraged by others. The best thing is to try what works for you and listen to your body always, check with a doctor if any issues ever arise.
I feel like this is the most important video I’ve seen of yours.
6:40 I didn't know they were called Jefferson curls. I just do them without weights every once in a while. I was worried that using extra weight would cause injury. If you've never done it before and sit a lot like I do, I would recommend doing the Jefferson curl without weights first to see if you can do them without any pain. If you experience pain while doing them at any point, stop the movement and don't do it again until you've trained your back muscles with less stressful exercises.
My lower spine curves and my back is always in pain, I work as a city bus operator. I do stretches now and fictional training, this channel has been very helpful, good shit, thank you.
Your channel is excellent! I train daily outdoors year round here in NYC. 🤙
I got rid of sciatic nerve pain with Good Mornings, though the physio advised against them. Really want to try a reverse hyper machine.
This is some great tips bro. Iv got Scoliosis and after a double shift at work my back always gets the short end of the stick lol
I also love doing the cat-cow stretch.
Jefferson curls has helped my lower back big time
When I had first attempted to join the US Army Reserves, I was rejected for scoliosis. And I had no idea that I had this, as I was completely asymptomatic. I went to my Dr., and he told me that the fitness regime I was following was my best bet. I then explained to him that I needed a less severe "reading", or the angles, which the military assessed at 31 degrees Lumbar. I was then able to join the Army.
Yes! The bioneer released another video. Also if you could do a video on acupuncture for performance that could be very interesting. Great videos. Keep up the work man.
Jefferson curls got rid of tightness and pain in my back. Huge difference for me. The issue I had was a lack of flexibility.
This is fantastic. I love the look at the muscles of the back and their function. And the follow up with some practical exercises to consider... just brilliant!
THANK YOU for having an awesome and informative channel my friend! You’re doing big things! Best of luck and God bless brother!
Best fitness videos on UA-cam
I did my back in today 😭 felt my lower back pop doing squats. Need this video
Thank you for this wonderful information
I appreciate what U share, thank U for yor time and passion.
MAte, wonderful content. Hope you and your Family stay healthy, sane and happy =)
Your background/the park is beautiful
you got me addicted to your videos really fast.
I've relied on foundation knowledge from Coach Sommer ( building the gymnastic body) and Kelly Starrett movement research to manage my back and spinal health over the past few years.
Adding Jefferson Curl and Thoracic bridge exercise ( both can be found demonstrated on UA-cam) has helped me tremendously dealing with back pain and stiffness.
You put me on to a new exercise today, thank you for that brother
your videos are fantastic im watching everything multiple times :D
Train core on parallel dip bars, sit on one side of the bars (I wrap bar in a pool noodle for comfort) & leverage top of your feet against other side then allow your upper body to lean back over side & make yourself horizontal against gravity. Do that front, 3 sets of 30 each & add a twist side to side to hit obliques too. Then flip over to hang over bar like a deadman & anchor heels of feet onto other bar while extending to upright which will again be horizontal with pelvis as fulcrum hinge, 3 sets of 30 again. Done! Do it daily.