Lesson 62 of 82 in Strength and Conditioning
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Duration:2:03
This is not the same exercise as the Superman back. In the Superman back, you also squeeze your butt. Here, you're relaxing the butt and only lifting from the spine. This might be a super small motion for some, or you might not get any "lift" at all. That's ok—just keep contracting the muscles along your back, and the "lift" will come in time.
Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.
T.M.G. MULTIFIDI / ERECTOR SPINAE
2 comments
Should we be keeping the core tight in this exercise? I want to make sure I'm not overcompensating with the wrong muscles.
The only thing working in spinal contractions is your back. The butt is relaxed and the major mover is the back. Technically they’re called multifidus, muscles that run along the vertebrae.