exceptional exercise for building powerful erectors and back thickness
builds spinal flexion resilience and strength
provides extreme range of motion for back development
Execution
Set up a trap bar on the floor. Stack about 5-6 bumper plates inside the trap
bar to create a platform of approximately 50cm height. Stand on the stacked
plates inside the trap bar. Bend down to grab the handles in a position that
will require significant back rounding.
brace your trunk, flex erectors, allowing deliberate spinal flexion to reach
the handles
initiate the pull by driving feet into the platform while maintaining rounded
position
continue pulling until your hips extend, gradually straightening your back
lock out the movement by fully extending knees, hips and back
lower the weight under control, allowing your back to round further at the
bottom
Embrace the spinal flexion as it's key to this exercise's effectiveness.
Gradually build up both weight and deficit height as your back adapts and
strengthens over time.
Purpose
exceptional exercise for building powerful erectors and back thickness
builds spinal flexion resilience and strength
provides extreme range of motion for back development
Execution
Set up a trap bar on the floor. Stack about 5-6 bumper plates inside the trap
bar to create a platform of approximately 50cm height. Stand on the stacked
plates inside the trap bar. Bend down to grab the handles in a position that
will require significant back rounding.
brace your trunk, flex erectors, allowing deliberate spinal flexion to reach
the handles
initiate the pull by driving feet into the platform while maintaining rounded
position
continue pulling until your hips extend, gradually straightening your back
lock out the movement by fully extending knees, hips and back
lower the weight under control, allowing your back to round further at the
bottom
Embrace the spinal flexion as it's key to this exercise's effectiveness.
Gradually build up both weight and deficit height as your back adapts and
strengthens over time.