Our ATG blog focuses on back pain and low back ability this week. If you are experiencing back pain, we start with a ground-up approach…
By Logan Kelly, July 8, 2023
Hello All,
This week we will discuss the low back and how we can bulletproof it to reduce/eliminate low back pain. As you know, ATG is a full-body system whose primary focus is on the knees. Its secondary focus is on the back.
According to the Georgetown University Health Policy Institute, nearly 65% of Americans have experienced a recent episode of generalized back pain, and approximately 8% of all adults globally experience chronic back pain. This leads to discomfort and lost time working, the ability to play with children and pets, and decreases in happiness. On top of that, back pain costs people a total of around $12 billion per year. In fact, according to Bone and Joint Canada, around 80% of adults will experience back pain at least once in their life. You reading this might even be one of those people. But here’s the good news…You don’t have to stay in a constant cycle of back pain and worrying about when it will return.
To start getting out of back pain, we need to focus on our low back ability. Four exercises specifically target the low back:
- Beginner: Start with 1-2 days per week and 3 sets of 10 reps with bodyweight or assisted.
- Standard: 1-2 days per week, minimum 5 sets of 5 reps with 25% bodyweight load and wrists going below toes
- World Class: 7 sets of 3 reps with 100% bodyweight load
- Seated Good Morning
- Beginner: Start with 1-2 days per week and 3 sets of 10 reps with bodyweight or assisted.
- Standard: 1-2 days per week, minimum 5 sets of 5 reps with 50% bodyweight load and wrists going below toes
- World Class: 7 sets of 3 reps with 100% bodyweight load
- Romanian Deadlift
- Beginner: Start with 1-2 days per week and 4 sets of 10 reps with bodyweight or assisted.
- Standard: 1-2 days per week, minimum 5 sets of 10 reps with 100% bodyweight load and wrists going below toes
- World Class: 7 sets of 5 reps with 200% bodyweight load
- Single-Leg Back Extensions
- Beginner: Start with 1-2 days per week and 3 sets of 10 reps with both legs
- Standard: 1-2 days per week, minimum 5 sets of 10 reps with 50% bodyweight load and wrists going below toes
- World Class: 7 sets of 5 reps with 100% bodyweight load
Remember that we never want to work through pain and should work within our ability level. If you have questions, comment below or talk to me at the gym.
– Coach Logan
