How To Train The Spinal Erectors Without Equipment

[@MarianoGrande1]

I have been doing this exercise almost everyday for a month and my back is feeling better than ever. Thanks man.

[@darwinianfitness7311]

I’m really glad it helped, thanks for watching!

[@martinmcsweeney6294]

This is great. Ingenuity at its best. Thanks for sharing.

[@arandomzoomer4837]

Dude this video is awesome! You introduced me to a way to train spinal erectors when I don't have gym access. I'm an intermediate lifter and still working with the easiest variant of this exercise for high reps. I find that putting my hand on my lower back helps me connect to the spinal erectors.

[@darwinianfitness7311]

I’m really glad you found it helpful, thanks for watching!

[@balam89]

This is basically a variation of the Jefferson curl that isolates the erector spinae

[@darwinianfitness7311]

And one that takes advantage of extreme leverage for ease of loading (much like other calesthenics)

[@andrew38617]

Goodbye Back Extension, goodbye Roman Chair. Thank you for sharing!

[@darwinianfitness7311]

Thanks for watching!

[@thethirstyscholar1]

'McGill raises' Tongue in cheek

[@gangsterninja100]

Bro you’re awesome. Thank you for this and your other content.

[@darwinianfitness7311]

That means a lot, thanks for watching!

[@B..B.]

I will do this. I'm creating a routine. Started at gym recently but the moves they put on their planning are all for lats I'm better doing my oun plan with the knowledge I gather around. Thankyou

[@darwinianfitness7311]

No problem! Thanks for watching

[@Limbaugh_]

Using a neck flex, you could train your neck muscles as well by doing this

[@darwinianfitness7311]

Definitely, I explore incorporating the neck in a more general way in more recent video

[@PJ-hi1gz]

where are you recording this from? it looks beautiful! thanks so much for sharing such a great exercise. What's your favorite way of hitting the glutes with calisthenics?

[@darwinianfitness7311]

Bodrum Turkey, it's a gorgeous area. To be honest I dont think there are terribly great options for advanced lifters, but the best I've ever found have been single leg romanian deadlifts. They also scale extremely well, any heavy object (or bag of objects) can be used to load the exercise and because its single leg, a little goes a long way. Hope you found this helpful!

[@misevibre]

Lunges/Bulgarian split squats - but bend over more

[@karldrogba4909]

Great Video! Thank you

[@darwinianfitness7311]

Thanks for watching!

[@eduardox21]

Really cool, do you have something similar but to focus on hamstrings aswell?

[@darwinianfitness7311]

Probably the best hinge would be a single leg Romanian deadlift, and I’ve had success loading them with arm leverage like I show here

[@thethirstyscholar1]

We need a name for these. I also saw him do them seated good morning style, and the low back ability guy basically does them too, just with the support of a roman chair. I like all these better than j-curls cause my spinal erectors are already activated at the starting point which seems to make the traction/eccentric more effective and safe; my back is in poor shape atm. Common theme throughout was no movement at hips, just eccentric flexion and then concentric extension of spine. I'm personally avoiding hyper extension at first, it hurts in the bad way. Thank you for your content, it's really tying a lot of things together in my mind.

[@darwinianfitness7311]

I jokingly call them mcghil raises because back expert Stuart Mcghil would burst into flames if he saw people do them. I’ve been putting almost all of my time lately into a back pain/bulletproofing mega video that will hopefully help, but it’s still a while off from being finished. In the meantime if these extensions hurt, doing them in the opposite movement style might be more therapeutic. Where you descend into an extended posture and actually sort of flex your way up. This is very similar to kneesovertoesguys seated good morning, but done as a spinal movement. Also don’t forget that I offer a free 40 min consultation to my subscribers through my insta @darwinian_fitness. If you hit me up there I can help you troubleshoot your injury through there. Thanks for watching, I’m really glad that you find my videos helpful!

[@thethirstyscholar1]

@@darwinianfitness7311 thank you, i appreciate you man. They're fine for me if I'm slow and deliberate and don't go up into hyper-extension is all. We are calling them McGill Raises, that is so funny, ha! This will catch on, and then he's gonna die when he finds out

[@fencaleksa]

Hey man great idea, I have a question about start of the movement from the flex position: Do you start extending head first, or you start extending from lowest disk, one by one to head ?

[@darwinianfitness7311]

I think I do both as one sort of motion of creatining a whole body arch. I think the important thing is to not have it emerge solely from the upper body, because it makes it very difficult to engage the deepest muscles of the lower back

[@misevibre]

Good stuff, useful.

[@darwinianfitness7311]

Thanks for watching!

[@ramajamoukha8970]

Thank you

[@dpatel6393]

Ty

[@darwinianfitness7311]

Thanks for watching!

[@awesomeguy3211]

Would I be able to send you a form check somewhere? No idea if I'm doing this right I've never done any heavy deadlifts or squats so idk if I'm feeling it right

[@darwinianfitness7311]

Yeah no problem, you can dm my Instagram @darwinian_fitness

[@awesomeguy3211]

@@darwinianfitness7311 great, thank you. I'll send you a video sometime this weekend when I train next!!

[@darwinianfitness7311]

Sounds good

[@madaxwayne]

Damn this Burns lol...no more compounds for spinae for me 😂

[@protoindoeuropean]

Are you Greek?

[@darwinianfitness7311]

I’m mostly Circassian with a bit of Turkish. This video was filmed in Bodrum Turkey on vacation

[@Berserkeri405]

Thank you

[@darwinianfitness7311]

No problem!