The muscles comprising your back belong to the biggest and most complex groups of muscles in your body. If we began to analyze them separately we would see that they are actually two separate groups of several bigger and smaller muscles, like the rhomboids, trapezius muscles, teres major and minor, the lats (latisimus dorsi) and the spinal erectors.
They all act as the primary back movers and stabilizers. Just because of the fact that there are so many muscles makes back training one of the more complex tasks in the gym. The majority of people have absolutely no clue about the multitude of training mistakes they are constantly making. That is why they execute the exercises with a very poor body posture and form.
This goes especially for deadlifts and bent-over rows. This epidemic of poor exercise execution leads to injuries to the spinal ligaments and various other very serious injuries. In this article, we present to you the five most common back training mistakes lifters make.
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Forgetting to retract the scapula and having a loose spine during the lift
Scapular retraction and keeping you back arched will allow the spine to be in a neutral position during the execution of any movement. Having a loose spine during exercising will put an enormous strain on the ligaments of the lower back, increasing the likelihood of a back injury tremendously. When you retract the scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back muscles, putting the ligaments into a much safer and proper position.
Spine hyper-extension or extending your back too much
This is a very common mistake seen in many inexperienced lifters. It is most commonly seen at the top position of a deadlift, but it can also be seen during back extensions, where lifters often go above the healthy movement range of the joint and expose themselves to the risk of injury. You need to be aware of the fact that hyper-extending your back is not a safe position for the spine, even more so if you add additional load to it. It puts a tremendous stress on the posterior vertebras and can cause slipped discs.
This article originally appeared on :fitnessandpower.com .
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