What's up guysé Jeff Cavaliere, ATHLEANX.COM. So maybe you've got a back injury or you'vehad a back injury in the past and you think that your days of lifting are over. Or at least your days of lifting heavy weightsare over. But I'm going to tell you today that thatis not the case. Especially if you start training your body and your back the right way. You see, the back is extremely important forus for a lot of reasons. If you're looking at the upper back here,alright we have one of the most important
structures in your entire body to protectand that is the Spinal Cord. And it will do anything in it's power to beable to do that. So we often times will get lots of muscle spasms in here, through theupper back, because you're trying to do one thing, you'retrying to create stability. And if you don't have the stability throughthe strength of your mid scapular muscles right in the upper back, guess how you're going to get ité You're goingto get it through spasm. And the spasm is going to create an artificialstability. But that's not good, because spasms
hurt. When we get down to the low back we also have,obviously some really critical functions here to protect our whole center of gravity, and what happens is, the low back usuallytakes on the brunt of insufficient mobility other places. Usually in the joints right below that. Mostimportantly in the hips. If your hips are not mobile enough or strongenough, basically it shifts the brunt of it's work and responsibility, one link up the kineticchain, right here to the lumbar spine.
Not good if you don't have a back able towithstand that. So now you injure yourself. What's the biggest thing to helping you getback on tracké I'm going to tell you this right now, youhave to make sure you remember this, it's that you have to go for Stamina before Strength. In the lower back If you want to recuperatefrom an injury and get back to lifting more than you ever did before, you have to focus on Stamina before Strength. Maintaining, obtaining and maintaining thestable lumbar spine posture is critical to
every single thing you're going to do. Whether you step over a Deadlift, whetheryou do a Bentover Row, whether you're even doing a laying down Bench Press, the stability through your Core is going tostart with a stable Lumbar Spine and getting into the natural curvature of your Spine andbeing able to hold it. So the best thing you can do, before you evenworry about strength, is start doing exercises like I'm showing you here. This is not really a hyperextension. Peoplewill call this a hyperextension but we're
not going to take it all the way up into extension. What we're going to do is we're going to getto a neutral position with a little bit of extension, the natural curvature of your LumbarSpine. And you want to make sure that you can holdthis. And when I say hold this, I'm talking about hold it, treat it like a Plank. Start going for durations of a minute, a minuteand a half, two minutes. When you can handle that, guess what you do nexté You weight it. And you don't always have toweight it, like I'm doing here, equally with