Many visitors to the gym try to include axial loads on the spine in their training program, thanks to which they can properly train the back, buttocks and legs. However, these exercises should be approached with extreme caution, as otherwise it will pose a number of health problems.
What does axial load on the spine mean?
Before we begin a detailed examination of the exercises, due to which the spine will be subjected to axial loads, let's figure out what it really is. So, these exercises include those in which the weight of the weights of a dumbbell or bar somehow presses on the spine, called the axis of the body, which is why the name of the workout happened. However, they do not act in the same way and are divided into 4 types:
- Exercises with a high degree of load are usually performed with a barbell, the weight of which lies on your shoulders. You can also get a fairly strong axial load on the spine when running, if you firmly step your foot on the ground, trying to increase your speed.
- Exercises with an average degree of load are all those workouts during which the weight of the barbell or dumbbell affects the spine in the vertical direction. That is, these are any strength exercises performed standing or sitting with weight in hand.
- Exercises with a static load are all those workouts during which the weight of the weights, although it puts pressure on the spine, but the angle of the back does not change from this. This makes such exercises safer for the spine, because a significant part of the load is compensated by the lack of movement.
- Exercises with a specific axial load are those types of training, during which nothing affects the spine, but due to the fact that the body is in a certain position, the vertebrae are loaded.
Exercise Rules
In order to make the exercises with axial load only beneficial, during training you should be careful and do everything according to the rules.
- Before starting trips to the gym, you should undergo a medical examination and consult a doctor, as he may recommend that you limit the axial loads on the spine or completely abandon them, because with certain injuries and diseases of the back, such exercises are contraindicated.
- All exercises with axial loads should be performed slowly and smoothly, without making sudden movements.
- You should not immediately grab onto the big weight, you should start work with small weights, gradually increasing the load when the spine gets used to the previous load, which will prevent the likelihood of injury.
- If you are forbidden to perform exercises with axial load, they can easily be replaced by others where the same muscles will be involved, but where the spine will not be squeezed.
- Before doing the exercises, you should definitely warm up, and after you finish the workout, you need to stretch.
- Any exercise should be performed in 3-4 sets of 8-10 times.
Squats
One of the most popular exercises with an axial load on the spine with the maximum degree of severity is a squat with a barbell on the shoulders, which allows you to train the muscles of the thighs and legs. To perform this exercise, you need to stand in the bent legs, spaced a little wider than the width of the shoulders. The back should be straight at this time, and the bar should be located on its upper part. Then you will need to tighten the muscles of the lower leg and thighs and raise the bar to maximum height, while lifting from the squat, linger for a couple of seconds and again return to its original position.
Since it is impossible to perform a squat without axial load on the spine, then people who are contraindicated can replace this exercise with pushing their legs on a special simulator from a reclining position while bending their legs 90 °. In this case, all the same muscles that are pumped up during squats with the barbell will be involved, but the spine will not be affected.
Deadlift
According to fitness trainers and traumatologists, the axial load on the spine is maximum in a standing position, when a person stands with a straight back and holds a dumbbell or barbell in his hands. Exactly such an exercise is deadlift, thanks to which you can well develop and strengthen all the muscles of the back, the quadriceps femoris and gluteus maximus.
To do this, you should become in a squat pose, with your feet shoulder-width apart and holding the pelvis parallel to the floor, as the lower it is, the lesser the load will go on your back, put the bar in front of you so that your feet are directly below it, and a third of your foot went beyond the bar. After that, we take the barbell with a wide or narrow grip (it all depends on the athlete’s convenience) and get out of the squat, with your back straight, and the projectile should be at the level of your hips in outstretched straight arms. We freeze like this for a couple of seconds and again return to the starting position.
Replace this exercise, which will allow you to train your back muscles, you can pull the upper block to the chest or behind the head on the simulator in a sitting position. So you do not hurt your spine at all, but perfectly pump your back, making it stronger and stronger.
Dumbbell bench press
A considerable axial load can be obtained by performing the dumbbell press from a standing position, during which the triceps and the middle and front deltas are perfectly worked out. The starting position is to stand up straight, legs apart at shoulder width, take one dumbbell in each hand and lift them up, bending at the elbows. After that, we begin to raise our hands up, as high as possible, trying to feel the tension of each muscle, and at the very top we freeze for a few seconds. Then we return to the starting position, trying to make the dumbbells touch the shoulders, and as soon as this happens, you should immediately begin lifting the dumbbells without pausing. IN
So that when performing the exercise, the axial load is significantly reduced, you can perform this exercise in a sitting position, leaning on the back of the chair.
Barbell or Dumbbell Lunges
Also, the spine receives a strong axial load when doing lunges with a barbell, which is an effective exercise that allows you to perfectly work out the quadriceps and gluteus maximus muscles and the posterior surface of the thighs. This training is important in many sports programs, so people with back problems can perform these exercises without axial load on the spine, using dumbbells instead of barbells.
This exercise is performed with each of the shells almost identically. In the initial position, one should stand upright, straighten the back, pick up the barbell, putting it on the upper back, or dumbbells, which in the initial position should be in raised hands, bent at the elbows. Then we don’t move our hands, instead we take a step forward, stand on one knee, and bend the second at an angle of 90 °. So we freeze for a couple of seconds, rise, occupy the starting position and again take a step forward, changing our leg. When performing this exercise, it is very important to remember that when squatting the knee is flush with the toe of the leg and in no case protrudes beyond it.
Trapeze (shrugs)
One of the most effective exercises with axial load on the spine are trapezoid (shrugs) with a barbell or dumbbells. During such a training, the back is well strengthened and the rhomboid muscles and trapezes are worked out. In the starting position, you will need to stand upright, straightening your back and legs apart shoulder width apart, and take either dumbbells or a barbell in your hands with a wide grip so that your arms are completely straight and the projectile is either in front of you or behind. Then you just need to raise your shoulders up, stay there for a couple of seconds and return them to their original position without moving their hands.
It will be necessary to train here with maximum amplitude, strongly straining the shoulders at the top point and completely relaxing them in the starting position. By the way, if you wish, you can bend a little, which will work out not only the trapezoid, but also the scapula.
It is important to remember that people who have back problems are not recommended to perform shrags. They can replace them with the exercise "pulling up on the horizontal bar", which will also strengthen the back and trapezoid well, but will not affect the spine.
French bench press
Among the exercises that have an average axial load on the spine, one can distinguish the French bench press from a sitting position. This training will allow you to work out the triceps, as well as the front delta and elbow, so many athletes often include it in their sports program. The main thing is to take not a regular barbell to perform this exercise, but a shell with a curved bar, which will work much more conveniently.
In the starting position, you should sit on the bench, straightening your back, pick up the bar, trying to keep them closer to each other, and straighten your arms above your head. After that, lower the bar so that it is behind the head and lies on the upper back. We linger in this position for a couple of minutes and return to the starting position. However, if you are still a beginner in the gym, it is better to use not a barbell, but a disk or dumbbells.
And for those who are contraindicated to receive axial load, you should do the French bench press.
Inclined rod pull
People who are not contraindicated to receive axial loads on the spine, but it is recommended to minimize them, it is recommended to do the draft rod in the slope, which will allow you to work out the back muscles and the latissimus muscles well. True, such a training should not be done by those who suffer from lower back pain, which can only aggravate the situation. To perform the exercise, you should spread your legs shoulder-width apart, bend them slightly, tilt the body to the floor 70-80 ° and take the bar in straightened arms with a direct or reverse grip. Then we begin to lift the projectile, while straightening the chest and bringing the shoulder blades together, after which we freeze at the highest point of tension for a couple of seconds and return to the starting position, lowering our shoulders and slightly hunching our backs.
T-bar pull
There is another effective exercise with axial load on the spine in the gym, which is suitable even for people suffering from back problems - the draft of the T-bar in the slope. Five muscles are involved in this workout right away - the widest, posterior delta, biceps, rhomboid and large round, so almost all athletes include it in their program. To perform the exercise, you should stand on a platform on the simulator, bend your legs slightly, tilt the body to the floor by 70-80 ° and take the shell into your own hands in any convenient way. Then we raise the bar, bringing the shoulder blades together and spreading the chest, freezes for a couple of seconds and returns to the starting position, where you can slightly lower your shoulders and hump your back, which should always be perfectly flat when lifting the projectile.
Strap
If you want to load the spine, but axial loads are strictly contraindicated for health reasons, you can do the “bar” exercise, which will perfectly work the extensors of the spine and at the same time pump up the press. To perform this exercise, you should take an emphasis lying down, rest with your toes on the floor and lean on your hands lying on the floor, while the body should be above the floor, and in this position you need to freeze for 15-30 seconds, keeping an even back. Then you can relax, drop to the floor, and in a minute take the second approach. It is recommended to carry out 3-5 approaches to the exercise.
Twisting on an inclined bench
Also, people suffering from back problems can be included in their workout without axial load on the spine twisting on an inclined bench, which is a basic, but extremely effective exercise. During this workout, the abs and the clavicular muscle are well loaded. To perform the exercise in the initial position, you need to sit on an inclined bench, taking into account that the severity of the training depends on the height of its inclination, lay your hands behind your head and hump your back as much as possible. And then you should perform movements similar to how you swing the press - slowly lower your back to the bench and rise to its original position.
If you perform such an exercise it will be difficult and you need to remove the load, you can use your hands to grasp the edges of the bench, which will greatly facilitate the training.