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Everything I Know About The Lower Back
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thank you for joining me in the yard can
do my best to tell you everything I know
about the lower back I think of it in
three parts below your lower back then
around your lower back then above your
lower back let's start with below an
example would be let's say your inner
thigh muscles inside of your hips were
really stiff if they were stiff and you
went this way your back would be much
more rounded now I'm not even saying
rounded is bad but you could see that
the more flexible the inner thigh
the more my lower back muscles would be
in that position rather than that
position so this is a lower back
exercise but my intention is to stretch
stretch stretch those inner thighs and
this is so cool because you could just
use a chair you could start at any
weight you could even use an incline
bench so that you have to stop at a
certain position you could start this
body weight you could even do weights
with an incline bench stretching those
inner hips stopping yourself short to
make sure you feel safe
the insides of the hips tend to get
really stiff when we stop resting in
deep squats now naturally we might rest
like this I don't know 30 minutes a day
instead we're using chairs and like up
to 10 hours a day so not only are the
inner hips stiff we also get stiff in
the front of the hip so this is one of
my other favorite exercises I'm
stretching here but not in a relaxed
position I'm trying to be strong in this
position you have a scale just like the
last one you could assist yourself
unassisted and
loaded I I will always remind you that
my knees were so bad I had to start
elevated and assisted over years I
worked my way down to flat ground I was
not expecting to have extra knee
protection compared to the norm and the
lengthened hip flexors was a bonus this
was really the foundation of seeing
lower back success stories talking with
people why are lower back successories
coming from my knee program and this atg
split squat was the most common
denominator you can start with just a
chair you could first Master this
position so you have strength in the
front leg stretch in the back leg
just hold that till that's easy then you
could gradually put motion so a chair
super easy to start and years and years
and years of stacking things for clients
in the gym you can see why I made this
just so it's easy user friendly change
positions have measurement so those are
my two favorite examples below the lower
back now getting up into the lower back
don't worry I'm going to show how this
regresses to any level but while I want
the ability to resist my lower back
rounding I also want to be mobile
through that spine when I am in this
position I want this position to feel
good so keep in mind here's a bar even
used a pink bar for you to make it less
scary so with that seated good morning
I'm training more of this strength what
can I do without rounding and then with
lighter weight I want to be mobile
rounding and I'm going to show you that
scale so easily because just as that is
loaded you can do it the opposite of
loaded with your hands assisting so this
is less than your body's weight I like
to go with two legs here and then Flex
one thigh so you're getting a little bit
of stretch strength going through that
backs side Bend repeat on the other side
so this was the next main clue yes we're
getting good at resisting rounding also
getting good at being able to round but
in context so I would feel less
protected in my lower back if I was
stiff here than being mobile here when
it comes to loading my favorite is a
slant in a bar slant because modern
shoes have a big heel so almost everyone
is a bit too tight back here especially
if had knee surgery it could be really
tight so that slant feels so good behind
the knee and now take a look here when
that bar hits the
ground I don't have to now stack up the
slant I can just make my grip wider so
see the width of my grip now I'm nowhere
near the bottom so I can measure my
progress when I'm getting there boom I
can go a little lighter so this actually
keeps it super safe for me I want to
feel like I could lift an empty bar no
problem with my spine in that position
so we're in this around the lower back
part now with any of the exercise I've
shown so far it's not like those are the
best this has been a workable system of
regressions of exercises for below the
lower back around the lower back above
the lower back but there's a number of
ways you could get to the same end
product and I'll keep showing you that
continuing around the lower back there
is a quadratus lumborum quad like four
four-sided lumborum of your lower your
lumbar spine it's on either side of your
lower spine I I like to stretch and
strengthen that muscle once I started
training this one really started making
things make sense to me it was like okay
I want to be strong and flexible all
around the spine not have these
stiffnesses below the spine so this is
one I'll just keep in my regimen forever
I'll show you what to do without the
equipment start with a wall behind you
to kind of hold you into position and
now from here you have weight based on
how high it is and then you have a load
so you can actually get a really nice stretch
stretch
strength through that quadratus lumborum
and then you'll see because of Leverage
even a
lightweight can be really challenging so
I wouldn't even need this much weight
just showing you you can actually get a
great workout on this without the back
extension equipment not to mention I
think you get a nice extra stretch
strength through those inner hamstrings
so hopefully this makes sense now let's
say you were stiff and weak here well
not all back injuries happen in this
position right here it's often going to
the sides so hopefully this is starting
to have some light bulbs go off but
everything's got a scale so you could
start this even with your hands on the
floor you could do it assisted so start
thinking of everything as a progression
from assisted to body weight to loaded
do you need to go to loaded my mom is 70
her atg split squat she starts High
every session she gradually Works down
she can do flat ground but my goal for
her is just to master her own body
weight she doesn't do loaded meanwhile
the forces on my knee KN of basketball
the reason I can dunk and then have my
knees not get hurt is because I made
them a lot stronger and I did have to
load for that so everything I've shown
so far really personal you can help just
about anyone when you start to realize
you don't have to work through pain you
can find your level you can go even less
than body weight so a lot of times
people think I can't do something
because they can't do the body's weight
without pain I couldn't do the body's
weight without pain for my knees when I
started the atg split squat finding out
I could do less than body weight allowed
me step by step to build now I can do
more than body weight last part above
the spine I actually don't care how you
get the ability to do this it's just a
demo I didn't get there by trying to do
that I'll show you what I did as you can
see I don't have a wall around here but
you can do a pullover with a wall so I
did Boll and you can see that you can
start so easily you could start here and
the farther you back up the more weight
you have in that position so you can
stretch this way in training hundreds of
people in person thousands online this
is one of the the weakest areas maybe
the weakest I've seen in the modern body
so you're going to start just with your
hands you could gradually add weights
you're trying to have your body in a
straight line and then you're going to
try to extend your arms over head this
position right here without bending the
elbows cuz this is different leverage
straight elbow arms at about 45° so not
90 this might be a little unrealistic Bo
right there so that flexibility this way
and then and that strength that way
those are just two of the tightest
weakest spots I found so now we've got
all this ability in below above around
the spine not an end all be based on the
theory of this you could add to it but I
hope this light bulb goes off for
someone out there that you actually can
no matter where you are now you could
improve ability somewhere 1% 2% we
already know that strength training
works we already know that stretching
works these things work we just have to
find the right routes to do it while
being safe in the process so this idea
that you can scale less you can scale to
any level low and then progress it
higher depending on your goals how much
protection you need this has all
resulted in tons of back success stories
coming in I had back problems not to the
same extent of my knees for running my
life I didn't have back surgeries like I
did for my knees I wasn't on pain
killage every day for my back like was
for my knees but it's actually the same
principles so I hope this helps you
thanks to all of you for spreading this
data out there as always I try to put
the data free anything I know in my head
should be free right here that's why I
never turned on the ad money on this
YouTube channel I want to just be like
an up-to-date educational resource
meanwhile I've worked for over six years
trying to make coaching affordable so
it's $49.50 a month no long-term
contract half off the first month so you
could do one month
you can message us your form videos your
questions we answer you under 24 hours 7
days a week so what's meant to help you
master the system and it's worked
there's now people who did that all
around the world helping people in their
lives so you don't have to do that I'm
here for you any level you've got thank
you for supporting this all now more
recently I've been trying to make
equipment solutions to make all this
stuff more userfriendly so I'm just
going to keep at it for you hope this helps
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