Steel Cable Erectors
- Justin Burns
- Jul 2, 2015
- 3 min read
The erector spinae muscles are 2 large muscles located in the lumbar region of the spine. They are the largest muscles of this region and are responsible for both trunk stability as well as lumbar extension.
The entire lower back is comprised of many very small stabilizer muscles such as the quadratus lumborum, longissimus thoracis lumborium, multifidis, and illocostalis lumborum. Outside all the small muscles are Two large muscles that run along either side of the spine called the erector spinae muscles. The problem with these muscles in the fact that they are neglected in many strength programs. Usually enough pulling movements will help build these muscles up but often they are not singled out and strengthened in isolation.
Now I am not a big advocate of many isolation movements because it is not a functional way to train the body and serves very little purpose other than aesthetic but in the case of the erectors I am willing to make an exception.
First let’s take a look at the pelvis / lower back construct. From a physiological point of view the pelvic contains some of if not all of the strongest muscles the human body has. Mostly because all power development comes from here. The Glute muscles are debatably the strongest of the above muscles. Now you take a predominantly strong and powerful motor system and attach it to a system that happens to be genetically weaker in the lower back and it can spell disaster and imminent injury if proper precautions are not taken.
When people think of the lower back they usually forget that it is part of the core. The antagonist of all the muscles in the lower back is the rectus abdominus and with all the “core” movements directed at the abs it is no wonder that our lower back struggle to keep us up right. It is time to build up the posterior side of our core and here are few ways to achieve Steel cable erectors.
Seated good morning:
Seated good mornings are a good movement to isolate the lower back musculature blocking off the lower body muscles and focusing mostly on the glutes and lower back.
Put the bar on your back in a low bar back squat position
Sit with the feet in front of you with the shins at a 45 degree angle
Flat back and core tight bring your chest to your knees
When a stretch in the hamstrings is felt bring the bar back to the starting position
This movement is best done in a rep range of 12-15 focusing on hypertrophy as well as some endurance.
Back extension:
The back extension is a good movement to help build up the spinal muscles as well as spinal stabilizers. It is training the system in the same fashion as the good morning blocking the lower body musculature from contributing.
Set up the machine so the pad is sitting right below the hip joints.
From the glutes down should be tight and contracted
Start in the bottom position with the core contracted causing a rounding of the back
On the contraction portion of the movement slowing straighten the back till you reach a horizontal position. This causes a stretch and contraction in the lower back.
The eccentric portion should be an exact opposite of the contractile portion of the movement. Core should never lose tightness.
Reverse hyper:
The reverse hyper movement and machine was invented by Louie Simmons of the Westside Barbell club and was used to help heal and strengthen his many lower back injuries in the past. It is a great way to train the posterior chain with a traction component built in.
Using either a GHD or Reverse hyper machine have the pad just above your pelvis
On the concentric portion of the movement squeeze the glutes and raise your head
On the eccentric portion and half way down allow your legs to fall and pelvis to roll under and traction the lower back. Allow bring the head down on the eccentric phase.
Final Thoughts:
The lower back is a vulnerable place for injury and proper training and bracing of the core is important in staving off injury. It is also important to include the lower back in training in order to further improve the performance of all athletes in all sports. Having a properly trained posterior chain is the key to improved performance as well as the key to longevity in sport and in life!
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