wall walking?

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yukongreg
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wall walking?

Post by yukongreg » Thu Apr 12, 2012 11:07 am

hello,

Are wall walks good for working the lower back muscles?

I'm referring to this type of wall walking:

- face away from a wall
- bend backwards until your hands touch the wall
- "walk" with your hands down the wall as far as you can go
- "walk" with your hands back up to the starting point
- repeat x times

thanks!

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Dub
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Re: wall walking?

Post by Dub » Thu Apr 12, 2012 11:47 am

If I get this right, it's far extension of the whole body, arms to knees. Like doing a bridge.
I quess it's alright. Not sure if lower back muscles get that much work, but it should be straining on your middle body, or "core" stabilizers. A good stretch for the whole body also.It's a big spine mobility movement.
I wouldn't take it into any of my programs. Maybe for practising gymnasticks
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yukongreg
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Re: wall walking?

Post by yukongreg » Thu Apr 12, 2012 11:58 am

thanks for the reply!

so for working the lower back with no gear, would the superman exercise be better?

thanks again

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Dub
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Re: wall walking?

Post by Dub » Thu Apr 12, 2012 12:14 pm

Bodyweight lower back exercises wont get you too far. Just a point to take. Lower back participates most on anti-flexion and back extension movements. Stuff like Deadlifts and all it's variations, Good Mornings and Squats are the best big moves for the lower back. But Supermans are alright too, like back extensions. Some core exercises could also activate the lower back, but not too many focus strongly on those muscles. Ab rollouts would be my choise if you want your moneys worth, even though it very strongly activates the anterior core.

But like I said, main lower back BW exercises wont stay useful for long. Exercises like that belong more on warmups and end of workouts.

Just out of curiosity,
Why are you looking for this information?
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robertscott
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Re: wall walking?

Post by robertscott » Thu Apr 12, 2012 12:58 pm

mate if you're asking about lower back exercises because you're trying to fix back pain, you'd be much better off strengthening your glutes.

I might be totally off base here but I remember when I first started trying to fix my bad back I tried loads of exercises to strengthen my lower back, but it'd have been time much better spent on strengthening my glutes

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Re: wall walking?

Post by Khronos8 » Thu Apr 12, 2012 2:39 pm

What he said. times two.


If you're asking about how to solve lower back issues (pain), focus on glutes.

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