BULLET-PROOF Your Back (Lift More, Hurt Less)

[@AlexanderBromley]

Quality sleeping surfaces are integral to improving your back health and you don't have to sleep on the floor to do it! Go to www.bearmattress.com/AlexanderBromley and use Code: AlexanderBromley for 30% OFF! Thanks to BEAR Mattress for sponsoring this video!!

[@Repienk]

You and bold Omni man should have an anatomy drawing contest

[@satabdeesahoo9076]

battle of the bald chads

[@nickolasdesouza3610]

Dub comment

[@Amplyfii]

The fact that you have three whiteboards full of drawings and information shows how much work you put into your videos. I appreciate the hard work!

[@jineshsoman485]

My last two coaches were giving me lat and upperback work for rounding during deads. New coach was like " breath more, more air, more air. I want to see you explode." From 2nd week with him, deads started hitting hammies and no more sore back from deads and squats.

[@robmarsh918]

That’s a good coach. My coach did the same with my squats. I thought I was bracing properly but my posture was off, and I was surprised how much of a difference it made.

[@rafaelt8589]

​@@robmarsh918 My brace was shit for a while, but a random guy in the gym once changed my life by simply saying "if you're bracing hard enough, your posture will probably fix itself" and he was so right, nowadays if I take a breath in I can already feel my lats tensing

[@Afrostmes]

The whiteboard budget getting out of hand

[@ImamGhazali1]

This is life changing, I was so worried that I'd never find a way to squat without lower back pain afterwards. Now I'm excited to go back to square one. Thank you very much from Indonesia!

[@theghostofjimmcknight4378]

Thankfully back issues no longer exist in the afterlife.

[@ElijahG98]

Exactly what I've been looking for. I've been getting back issues when I deadlift. So I've been researching bracing, doing planks, etc to try and fix it. I did RDL's the other day and my back felt fine but today it feels a tad off. I'd love to hit a point where my back is the least of my concerns.

[@davidwelburn5950]

Yeah; me too.

[@OMAR-vk9pi]

Could also be a programming thing

[@chimpy_chi]

The algorithm is now just ridiculous. I literally felt some back pain last night after heavy lifts. I didn't even look up back pain hit it, just knew 🤭

[@paulsloan7140]

Wow I nearly cried when I watched this! You have given me hope that I can be free of this back pain and not have to give up on the gym. God bless you Alex 🙏

[@usmanmohammad7417]

What are your opinions on controlled spinal flexion training? Like imagine a bent over row where one would intentionally round their back at the bottom of the row and arch their back at the top, is that a good way to beef up the erector muscles? Additionally, would stronger and larger erector muscles lead to a better brace? I feel like this could be an interesting video idea.

[@maxeaves9985]

Stiff legged deads (touch and go ofg of floor) with a slight round will smash your erectors tom martin used to do these alot (360kg @93kg conventional dead)

[@usmanmohammad7417]

@@maxeaves9985 what rep range would you do these? im guessing quite high like 10-15?

[@maxeaves9985]

@@usmanmohammad7417 You can go as low as triples I'd focus on them as a deadlift variation (harder movement) over an accessory if raw deadlift strength is your priority. So getting stronger in the 5-8 range is good. You'll most likely find you can progress on these quite quickly as it's really a lift that makes things alot harder on the muscles used in the deadlift.

[@alexmccann101]

0/10, not enough whiteboards lol

[@Yas-zq4rk]

You might not see this but just want to let you know your videos on bracing have solved all of my back problems, allowed me to recover from a horrible back injury and have gotten my lifts to skyrocket (all while maintaining good form). Despite having long femurs and always sucking at squats, they’re now my favourite lift. Going back to deadlifts has been hard because I find it difficult to brace while hinging but slowly i’m getting the hang of it. Thanks for everything!

[@AlexanderBromley]

Glad to hear it!

[@freciemagdirila7075]

Comprehensive, informative, with charts, and explained in a calm, relatable tone…subscribed.

[@MaxBadstibner]

This is great timing for a comprehensive video about core stability and building resiliency. I am one week out from a microdiscectomy to address a disc herniation that has caused me issues for the last three years. This will be perfect for me to reference during my recovery phase and beyond.

[@sexypimpking]

How did you know your disc was herniated? What symptoms did you have

[@SolRC]

You are achieving awesome status. I read Starting Strength, the bracing you particularly pay attention to is important. They write about how to do it , this is better at explaining, this is best 🤙. I believe you can get that last 16 k subs with content like this. For me the dumbbell curl to overhead press really gets my erectors working. The Arnold I think its called, I dead lift and squat and bench , the core braced during curls and overhead press is amazing. I just got a wheel, they are brutal and I love it.

[@cameronwoodard5928]

Here I am pissed I can't maintain a neutral spine while deadlifting hundreds of lbs, when I can't take 3 deep breaths into my ribcage while keeping my core braced in a 90/90

[@leinekenugelvondoofenfocke1002]

That's actually what katas, (forms, hyung, poomes) in martial arts are for. It's similar to a bird dog, your supposed to stay neutral the whole time, and move your limbs. If you watch a video of today's generation doing it you are not going to see that being done, but when we came up this was taught in any serious karate, or TKD school. The only difference being we didn't hold our breath while executing the movements we exhaled violently. They actually don't need hundreds of kata to learn this. You really would only need one that is called Sanchin. It looks completely ridiculous from a combat perspective (and it is useless for combat), but if you know what you are looking at it's a way to activate, and work the body's stabilizing muscles. It's performed with every muscle tensed, and working against eachother, you step by bringing your leg in to your other leg, and then bringing it forward, and out without moving the rest of your body. That wakes up the adductors, and abductors. The blocks are the external rotators working against the internal rotators, because everything is tensed. We have better ways of achieving all of that, but this was meant for you to be able to do it anywhere, and by any one. It's pretty cool for what it is.

[@mike1526373849]

I've been watching your content for a few months now. And you consistently post disturbingly relevant content to my exact situation. You listening through my phone or something? Haha. Always great content and information, thank you so much. You're hard work is appreciated!

[@whatigame]

Never seen this guy before, loving the good explained info. Hoping my deadlift can go fraom 529,1lbs to 551,15 soon! 240-250kg that is

[@cheeks7050]

Some of this is great, some of it is a little bit out of date. E.g. the idea of "Suffering from an anterior pelvic tilt". I can't remember the exact stat but it's something like ~80% of all people have APT as their default posture when standing. This is not a condition you suffer from, this is a perfectly normal feature of human anatomy that does not need to be fixed. As is PPT for the minority. Humans have a lot of variety in their morphology, and it's not right or wrong it's just how you're built.

[@AlexanderBromley]

I fully believe there are different ways someone can be normal. I'm not concerned with making a statement that encompasses everyone (like ALL pelvic tilts are problematic). I'm more interested in getting to the root of problems with people who actually experience pain or movement dysfunction. Some have an excessive apt that causes problems; I got one from 15 years of thinking I had to arch into a squat. The result was that I couldn't very well hinge or brace at the bottom of a deadlift. Led to poor performance and repeated injuries that didn't turn around until I fixed it.

[@kostisth1436]

About the the rounded back deadlift, i always thought the "acceptable" roundedness was from thoracic flexion and not from posterior pelvic tilt. The lats are still engaged but the midsection is rigid in a neutral posture. And the opposite in squat when you have thorasic extension but not lumber extension (APT)

[@nickdreezy2457]

No you’re right, the t spine is a region that allows mobility while the lumbar is a region that needs stability. A bit of t spine bending (due to your unique leverages and anatomy to help you lift as much as you can comfortably) is perfectly fine, but like you said in your comment, it’s all about locking in your core and making sure that lumbar isn’t bending to keep your spine in a good position. 2nd part of comment is a tad confusing though. In a squat you shouldn’t really be actively extending or flexing your spine, it should be kept in a neutral position the entire way through to maintain bar path

[@OMAR-vk9pi]

Well your spine moves no matter what you do

[@louiss.5594]

Bro thank you for this. I was recently brought here by the gift of injury 😭

[@heyselice]

Really helpful video, thanks for posting! Did you put the dead bug and bird dog in mismatched spots to bother me specifically? lol

[@thomascho8975]

Going on month 5 of serious back pain from a deadlifting injury, I can’t even put on socks properly and struggle getting up from the sitting down position. Straight up terrible, take of yourselves

[@lukehewko260]

You knew I was going to show up to be "that guy" Alex, but what about on bench? If I'm benching with pretty typical powerlifting setup, where the goal is essentially to dent that tin can, it feels like it's very hard to actually maintain a good brace.

[@AlexanderBromley]

Yeah, the game changes a bit when you are lying down, wedged into a firm surface as opposed to standing on your own two feet. You have to balance the benefit of the arch (reduced rom, stability from leg drive) with whatever loss of tightness you feel. I'm inclined to think arching is more relevant here than your brace. Have you tried wearing a belt while you bench?

[@healthymindhealthybody9324]

Thank you for this video & a number of your other videos. I have only recently found your channel & I love the way you share knowledge. Makes so much sense to me. And as someone working to help my back after a recent setback I am very pleased to have found your channel 👍🏻👍🏻👍🏻👍🏻👍🏻

[@myhandlehasbeenmishandled]

This is my problem. I'm frequently in pain. Back when I was in high school, 2 decades ago, they drilled into us how dangerous round back is, they wouldn't even teach us how to do proper deadlifts. They kept saying DLs are too dangerous. All we did was squats. I learned deadlifting on my own from bodybuilding magazines. I have no idea where my natural stable position is, and I never knew how important this is. So my lower back was strong, and my quads were strong due to squats. But my abdominals and hamstrings are much weaker. I developed hyperlordosis. I have constant pain. I stopped lifting about 10 years ago. Recently, like few weeks ago, I just stopped bothering with trying to find a proper posture at work. At work I lift boxes with round back. I know. Stupid. But I'm tired of getting up in pain and stiff back.

[@PerXCollat]

Not me with massive erectors always wondering why while my shoulders are always stuck pushed forward

[@prideneverdies1001]

what would you suggest as main lifts if someone is still working on the bracing? Can I switch for Split Squats in the meantime?

[@brucejensen3081]

Those muscles are tied into other muscles and so on. If you have any injury or imbalance elsewhere I think it can effect your core. One of my quads is looser, one tighter, which effects my glutes, and therefore my lower back. Have been trying to fix that with stretching and strengthening the weak side. I never wanted big glutes, but now I have been stretching them out and twerking. I think a bit of impingement in my left shoulder which I think is coming from the rhomboid is also effect the lower back. Like your spine should go straight from your butt crack to your head, and mine is a bit curved, from these issues. Only got back into lifting 7 months ago and just been conditioning really. I am 52. Trying to fix this shit up with just lifting and stretching, but maybe I need a few chiropractor sessions. My right elbow feels like I smashed up the bone and it clicks, it's getting stronger and has no pain, but it's a worry too. I think putting your head to your knees whilst touching your toes, which I can nearly do again, then rolling over and arching your back the opposite way is good. My posture is getting better, I think doing a vacuum pose every now and then does help with posture

[@Eagle_SFM]

The way I think about it the longer body parts always have issues (more accurately a need for extra work). I think that may be true for the core as well. It's no surprise to me that you, with a long torso, had mid section issues. Your knees and hips are advantaged by the short legs, giving them tons of horsepower relative to other constituents of the lift. My monkey arms correlate to the need to baby my elbows. I've never had to worry about my core, even though it's probably not that strong relatively.

[@farhanhussain_]

Maybe you are right. I also have short torso/trunk and long limbs. And my knees and elbows often bother me but never did my back or core/abs. My erectors are never sore even from PR deadlifts or high rep deadlift sets.

[@cheeks7050]

I have monkey arms and elbows have never had an issue despite injuries at other joints.

[@operationtruth288]

Great Topic. Keep talking about the lower back it’s a good subject

[@dionysosalters]

Alex can you give me or others how to cure your SI joint pain? I cant deadlift anymore

[@DerkethusSpondangle]

My back pain went away almost instantly after I starting deadlifting

[@cutescened]

It’s should be forbidden for novices to do deadlift before they learn how to brace

[@Debizzle]

My guy! This mattress is maybe the best sponsership I’ve ever seen

[@joaohenrique-lx1sx]

Literally what im experiencing and what i need. Thank u

[@tabascojoe77]

Amazing information you are providing here. Getting good at lifting really is all about understanding how the body works. Subscribed

[@superpaulgarden]

I like the whiteboards better than junk in the spare room.

[@linternamagica100]

Can someone explain me the 90°\90° exercise?

[@MattReads12]

Really good practical information.

[@mandov3411]

What about the pallof press? Is that a good exercise?

[@Fillingtempel]

Jefferson curl/zerchers for the win

[@CaptZenPetabyte]

Question? My core is strong, physios etc. tested many times, but what about if the structure itself is the issue? I have just turned 48yrs and my ankalysing spondylitis has caught up to me. Im told to give up & just be fat or end in a wheelchair. What a choice.

[@lolwtfbbq111]

This is useful. I have a 600 pound deadlift but my low back is always hurting on deadlifts. It's definitely a technical issue. Im really wanting to improve my holds for strongman but my brace is trash. Road to 700 pound deadlift.

[@brettwilliams7735]

I went to jail with back pain. A metal bed w a wrestling mat for a mattress did wonders. Much love for the real info boss!

[@LarsRyeJeppesen]

What did you do?

[@brettwilliams7735]

@@LarsRyeJeppesen broke the law xD

[@farhanhussain_]

Blessing in disguise😊😊

[@mikechristy1840]

"Step 6, profit." 😂😂😂 Although, I think you have a few too many steps as this should be step 3. 🤣

[@Time2AnteUp]

@10:25-10:38 Thank You for that particular point of clarity. It helps me narrow things down as far as deciding on Rack Pulls or Monkey Fkrs.

[@GasDude1011]

Alex, how do you recommend squatting with APT? I have a lot of trouble with butt wink because of it.

[@adammeade2300]

I'm 42 but have been a fairly unknowledgeable and sporadic lifter/trainer for most of my life. Didn't play foozball in highschool so I never did the "big 3". Just began the Starting Strength protocol a couple months ago, only I've also added 3 or 4 sets of pull-ups or neutral grip pull-ups at the end of my workouts, as well as 2 sets of hanging leg-lifts. Was feeling very tight in the lower back after deadlifts and this felt like the thing to do. Glad to know I was on the right track.

[@spikeo12]

Great content. Thank you !

[@kostisth1436]

The socks thing spoke to my heart lol

[@andylin7841]

I understand when we are moving heavy weights we want rigid core, but what if we are fast/slow running, jumping, throwing (whether keg toss overhead, or rotating body like baseball)? In these ones I mentioned above...it feels only more natural to let the lower back round and overextend...

[@Cletus-VanDamme]

perfect, exactly what i was looking for. Thank you so much!!

[@lukeformicki2015]

Your films help me a lot to start my trainings

[@jonbeck6035]

This is were I'm at, constant back pain, haven't DL for months, ty.

[@Fennicillin]

Did you pause your training while you were practicing bracing or did you continue to train while practicing 90/90?

[@valoremvita]

Fuck Yeah, my man got a Mattress sponsorship. We movin up in the world les gooo

[@bennettthomas7531]

Love my ab wheel, but is there any alternative to Stir the Pot if we don't have a Yoga ball? Because... why would we have a yoga ball? lol

[@albertoreyes3403]

I’m still confused so do I still take the deep breath ?

[@WhopperCheeseDota]

This is overall pretty bad information and possibly even harmful. Just take a big breath and go through full rom with sensible weights

[@jackvalois82]

This channel has become the place where I look for lifting technique advise and tutorials. I know its a good and beneficial video if its yours

[@dh6167]

So do you do the bracing activities daily? Before each workout?

[@Giuseppe_Paolillo]

5:20 Look at him. Right out from a '80 mattress selling ad.

[@Nmdresser]

Great video Bromley. Wrt: your back issues, did they gradually clear up over time once you started cleaning up movements and lock in your bracing? Did you have to reset with loads and start from square one? Or did everything click at the same time? Thank you.

[@AlexanderBromley]

It was gradual. I did have to reset loads to get the coordination down and build confidence. You can still get quality training in, just put that techinical cap on your heavy work.

[@Nmdresser]

@@AlexanderBromley Thanks - this is helpful. I have a history of disc issues and McGill's principles have always helped get me pain free - my stupidity usually causes flare ups when I start feeling good and doing AMRAP sets on Back Squats and Deads and going past my technical ceiling. Sounds like good old discipline is needed.

[@erickg667]

@@Nmdresser AMRAP's have the same effect on me, haha. I get too excited with them and sometimes I go past the technical ceiling as you say, simply because I feel confident at breaking PR'S on them, since they require lighter loads and feel more like a test of willpower.

[@Nmdresser]

@@erickg667 YES! Test of willpower is a great way to describe it...I have had a bad habit of going into the gym and centering it around a top set of 8 for squats and then when rep #6 looks questionable, in my mind come hell or high water I am going to hit 8 reps and my good habits go out the window.

[@AP-qu2li]

Shout out to Donnie Thompson's Bowtie. I kind of thought it was bullshit before I tried it, but I wear it for warm ups and it really carries into my working sets.

[@alpy182]

Are you still against the big belly breath and pushing against the belt, as at start of vid you mentioned that as a good example of bracing, is it still brace first then breathe after?

[@SuperSilver316]

We also just need to do more direct low back and erector work. We can’t shy away from pumps in those areas

[@Drivingp]

Going to try this👍

[@jakobkristensen2390]

Is it OK to do these isometric exercises every day (given they're not overloaded)?

[@greggrossling8638]

while performing the isometric plus exercises, how does breathing come into play for the duration of the set? Once we take the deep breath in and tighten our core muscles, should shallow breaths in be made in order to not give up positioning?

[@sergiu239]

Love your channel Alex. Hope to fix my low back pain in upper iliac zone that i have for 2 years and comes back after every leg day.

[@kloogyB33]

You’re my hero.

[@DJGenericname]

Another excellent video. I’m so glad I found you.

[@RoidfreeSenior]

good topic, will have to try some of these bracing ideas

[@benemirate7584]

Still love your content, gets better and better, eventhough it was always top nodge information, man keep it 100k in reach

[@0n344]

I like the hollow body, I believe its the king of isometric core exercises

[@xarmy12]

Can this kind of bracing cause or make inguinal hernia worse ?

[@peterrazenbock1159]

Great Video!

[@shaolinzendragon4737]

Pimp 😉👍🏿💯

[@keithbobrosky6334]

Amazing info. Wish I saw this year's ago...had to learn this the hard way.

[@okankorad57]

scoliosis?

[@realcastironstrength]

killing it man, you started really drilling into this channel round about when i was trying to reengage with mine and great to see you are up to nearly 90k subs!

[@aaaaaaaaaaaaayea6656]

bro i love your vids but your sponsorships are hilarious xD

[@WilloW0024]

Love your contents man. Subscribed.

[@LeeH3nson]

What about the wenning plank, do you like those?

[@cheeks7050]

Greg Lehman > Stuart McGill

[@scottsheppard5621]

The don’t let the can get a dent reference hit home, thank you so much!

[@remyufc]

Rob Liefeld feet! Great video, perfect timing, recovering from some low back issues.

[@AlexanderBromley]

I get it. I hate drawing feet.

[@d0nnerhall932]

The Timing of this Video couldnt be better!

[@witcher4769]

Can you do similar video for shoulder injuries

[@dustinkeith8034]

Crawling in various ways and directions is great for back health and everything else.

[@AlexanderBromley]

I believe that's true. Dan John talks a lot about floor work for that reason. I might need to experiment with some of that.

[@freakied0550]

I just strained my QL...again... great timing for this.

[@AlexanderBromley]

That sucks. I've strained each side and they both took months to get right again.

[@Mazza95]

Great explanation and content, and great drawings

[@noahcostanza7611]

Literally hurt my back today. Thank u 🙏

[@jianpulee4099]

hey how do you brace during bench?

[@jamesball5743]

Are you still a stomach sleeper? This is the worst for your back, you gotta stop this.

[@AlexanderBromley]

I have to. I have a horrible snoring problem because of my wonky facial structure and sleeping face down is the only way to keep my airway open. It's only ever given me problems on soft mattresses. On the floor or a firm mattress, I'm perfectly fine. Might occassionally wedge a pillow under my hips but usually don't need to.

[@صالحليثصالح]

What at time to find this vid ,thnx alex

[@Nikolarasification1]

I haven't seen such a good educational and informative training video in quite sometime.

[@MarianoGrande1]

I wish this video was out years ago. This channel is a gem.