If your goal is to strengthen your back extensors and gain muscle mass, be sure to learn the technique of this exercise. It will increase strength, speed and endurance. By performing bends with a barbell on your shoulders, you can effectively work the muscles of your back and buttocks. If you work regularly, the muscles will increase in volume and improve the relief. The movement can be performed by athletes of any level of training, but at the same time follow the technique. Note that this movement is also sometimes called "good morning." If you encounter it in the future, remember that this is nothing more than a bend with a barbell on your shoulders. In addition to the muscles of the back, the hamstrings, as well as the semimembranosus and membranous muscles, are involved in the work.
How to properly perform inclinations with a barbell on your shoulders?
The legs must be placed at the level of the shoulder joints or slightly wider. Hold the projectile with a wide grip on the trapezoid. The torso should be kept strictly vertical. Straighten your shoulders and chest to create a natural arch in your lower back. Bend the knee joints slightly to relieve stress on the spinal column.
Inhale and, holding your breath, tilt your torso forward, while moving your pelvis slightly back. It is very important that the back remains level and the movement is carried out only with the help of the pelvis. Start moving in the opposite direction, lifting only the upper body, and the buttocks and pelvis must be taken back.
After passing the most difficult part of the trajectory, exhale the air. Make sure your lower back is naturally arched throughout the entire movement.
Beginners should do a maximum of 15 reps per set. Start with a working weight of 10 kilos so as not to injure the lumbar region. In one lesson, do 2 to 3 sets.
Bending with a barbell on your shoulders is a very effective movement, but at the same time, it is quite traumatic. Pay special attention to the position of the back and lower back when performing it. If you think your lumbar muscles are not strong enough, then you should use a weightlifting belt.
Remember the importance of warm-up, which will drastically reduce the likelihood of injury. Before starting the exercise, you can use the rotational movements of the pelvis and various inclinations. The correct position of the knee joints is also very important. Make sure they are always slightly bent. This will make it easier for you to maintain balance and reduce stress on your knee joints.
Errors when performing inclinations with a barbell on the shoulders
Beginner athletes should remember that this movement must be performed in strict accordance with the technique so as not to get serious damage. Most often, athletes over-flex their knee joints, and as a result, the movement ceases to be an incline, turning into a kind of squat. As a result, other muscle groups are involved in the work, and you do not get the desired result.
Also, athletes often round their shoulders, which cannot be done. This not only reduces the effectiveness of the training, but also increases the stress on the spinal column and may result in injury. Your gaze should always be directed only forward. Sometimes builders look at the ground. When you look forward, it is much easier for you to hold the projectile and, besides, you will not worsen your posture.
When selecting a working weight, you must use one with which you can perform 6-8 repetitions. If in the lowest position it is difficult for you to maintain the correct position of the back, then it is necessary to reduce the weight of the projectile.
Check out the two basic options for doing barbell shoulder bends:
