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Weight Training: Back Strength (pt 1)

It is easy to get a low back injury when lifting weights, the upper body works differently from how the lower body does, for example in deadlifts. As it is being performed the centre of mass moving forwards should stay in line during the lift. When it is performed badly you can see it drops and then the back becomes damaged. The biomechanics of lifting weights it extremely important and when not understood you will get injured.

This is a great exercise that we do at Therapyroom1 when we rehabilitate patients who have suffered back injuries when they have lifted weights.

Level: Intermediate Stage/Return to sport

Equipment: no equipment


  • Stand up straight and your feet slightly wider that your hips.
  • Cup your elbows with the palm of your hands.
  • Keeping your legs straight and your knees straight start to bend over, try and get to 90 degrees or at right angles to your legs.
  • (Push your bottom backwards)
  • Relax your arms and let them hang down.
  • Slowly try and bend further pushing your elbows downwards closer to the floor and then lift your back upwards again. (not all the way up, only to 90 degrees again)
  • Repeat by bending downwards pushing your elbows back to the floor and up again.

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Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or that you are not doing the exercise properly then please call 01522 511834 to make an appointment and see one of our highly trained practitioners.

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