Reply
Share |
Thread Tools Display Modes
Upper back exercise on the floor
 
 
Upshur74 Upshur74 is offline
Member

Reply With Quote
 
Join Date: Sep 2013
Posts: 66
05-17-2017, 02:42 PM
 
During the last two weeks I focused on isometric exercises using the Power Belt, utilizing the 5-6-7 protocol. I always include the "big 5"-exercises with the belt (squat, deadlift, bent over rows, chest press, shoulder press) and add some more exercises, depending on my time frame and my energy levels.

However, I like to flip in some isotonic exercises in between the isometric holds, especially (standard) pushups and hindu-squats. Due to the "rowing" movement of the arms I found the hindu squats to be a great exercise for loosening up the upper back and posture correction. As far as I have a pullup bar or table available I enjoy inverted rows as well, but when I'm working out somewhere in nature (or at work) I sometimes even miss a bar, tree or table.

On the internet I found an exercise which is called "Bodenrudern" in German, I could not figure out the English term but you can simply google for pictures (I wasn't sure if I'm allowed to post pictures from the web here on the forum). It seems to be very easy to learn but still effective: you lie on your back on the floor, press your elbows in the ground and arch your back in a hollow position while tensing the lats. You could practice it as an isometric hold or move up and down. To make it even harder, take your feet off the ground or your butt. To make it easier you could do it leaning against a wall.

I'm sure most of you are familiar to this exercise. What is your take on it? Do you consider it save / effective long term?
 
 
Share |
 
 
John Peterson John Peterson is offline
Author
John Peterson's Avatar

Reply With Quote
 
Join Date: Feb 2008
Posts: 12,481
05-17-2017, 07:36 PM
 
Hello Upshur74,

You're a class act to ask. Yes please post it on the forum so that everyone can see.

And by the way. Jack king told me that the best back developing exercise that he ever did was the Atlas III Push-Up. Something that he never imagined. Do it with a weight vest and you'll be awed by the muscles brought into play as synergists.

---John Peterson
 
 
Share |
 
 
Upshur74 Upshur74 is offline
Member

Reply With Quote
 
Join Date: Sep 2013
Posts: 66
05-18-2017, 04:27 AM
 
Hello John,

thank you for your kind response. Here is a picture of the exercise I was refering to.
Attached Images
File Type: jpg quick-workout_ubung_6b,20237_3x2_n.jpg (21.7 KB, 35 views)
 
 
Share |
 
 
GB GB is offline
Legacy Member
GB's Avatar

Reply With Quote
 
Join Date: Apr 2008
Location: Arizona
Posts: 709
05-18-2017, 03:09 PM
 
Upshure74,
I think the back exercise found in PYTP page 123, BA-12 is very similar.
 
 
Share |
 
 
Upshur74 Upshur74 is offline
Member

Reply With Quote
 
Join Date: Sep 2013
Posts: 66
05-19-2017, 01:13 AM
 
Hello GB,

thank you for your reference to PYTP. I read that so often that nearly all the pages are loose, but this one exercise one page 123 (BA12) just didn't come to my mind! Thanks again!
 
 
Share |
 
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 08:38 AM.
Powered by vBulletin® Version 3.7.3
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.


Bronze Bow Publishing Copyright © 2008 Bronze Bow Publishing. All Rights Reserved.