{"id":205,"date":"2020-05-11T21:05:36","date_gmt":"2020-05-11T21:05:36","guid":{"rendered":"https:\/\/www.oversizeme.com\/?p=205"},"modified":"2020-05-11T21:08:36","modified_gmt":"2020-05-11T21:08:36","slug":"protect-back-4-moves","status":"publish","type":"post","link":"https:\/\/www.oversizeme.com\/protect-back-4-moves\/","title":{"rendered":"Protect Your Back with These 4 Moves"},"content":{"rendered":"\t\t
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One of the biggest mistakes new weightlifters make is only doing exercises they like \u2014 and that almost always means their hamstrings, glutes, and lower back get neglected. This rookie training mistake could lead to a host of problems down the road, including muscle imbalances and, as a result, back pain. But there’s good news: It doesn’t take too much work to get back on track toward developing a strong and stable backside.<\/p>

Try this program twice a week on non-consecutive days (Mondays and Thursdays work great) for the next four weeks. Here’s a follow-along tutorial to get a sense of how it should look:<\/p>

Before You Begin<\/p>

Start with a core-focused dynamic warm-up to raise body temperature, lubricate joints, and mentally prepare you for a robust workout. You\u2019ll also fire up the nerve impulses shuttling information between brain and muscles, or \u201cpriming the nervous system.” This situation, similar to turning on a computer, helps you recruit more muscle fibers so you\u2019ll be faster, stronger, and more focused during the session.<\/p>

Perform these four core-focused moves as a back-to-back circuit for two minutes per exercise:<\/p>

The Workout<\/p>

Complete these squat and deadlift variations, plus a few unconventional exercises, in a paired style \u2014 that\u2019s \u201cA\u201d followed immediately by \u201cB,\u201d repeating until all sets for the pair are complete. Rest 45 seconds between exercise pairs.<\/p>

1A.\u00a0Trap-Bar Deadlift: 3 sets, 6 reps<\/p>

1B. \u00a0Glute-Ham Raise: 3 sets, 10 reps<\/p>

2A. Barbell Split Squat: 2 sets, 10 reps per leg<\/p>

2B. Single-Leg Box Squat: 2 sets, 10 reps per leg<\/p>

3A. Barbell Snatch-Grip Shrug: 3 sets, 10 reps<\/p>

3B. Dumbbell Suitcase Row: 3 sets, 10 reps Protect Your Back with These 4 Moves – Men’s Journal<\/a><\/p>

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One of the biggest mistakes new weightlifters make is only doing exercises they like \u2014 and that almost always means their hamstrings, glutes, and lower back get neglected. This rookie training mistake could lead to a host of problems down the road, including muscle imbalances and, as a result, back pain. But there’s good news: […] More<\/a><\/p>\n","protected":false},"author":2,"featured_media":747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[53,54],"tags":[],"_links":{"self":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/205"}],"collection":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/comments?post=205"}],"version-history":[{"count":0,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/205\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/media?parent=205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/categories?post=205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/tags?post=205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}