Rotational movements for lower back?

Cheeky Monkey

Cheeky Monkey

Well-known member
Is it safe to use twisting movements for lower back training? For example, I did kettlebell deadlifts from side to side yesterday (keeping back straight and knees slightly bent). Basically, I lifted the kettlebell from the left side and placed it on my right side and went back and forth. It was only 25 lbs but after 15 reps I felt my lower back on fire and I could barely stand up (much less walk) after I finished the set.
Is this counterproductive or am I doing something right here?Invalid Link Removed
 
@jswain34 turned me on to these a few weeks ago. Russian hockey deadlift I believe they are called? I gave them a go and felt the benefits. I don’t think they would be ideal while working around a back injury though. Just my $.02.
 
If if it a russian deadlift, its ok. The problem may be that you are doing straight (or stiff) legged or going all the way to the floor may be to aggressive for you - right now.
This guy has good form: Invalid Link Removed
 
I guess I'll start off slow with the reps and then increase it over time. Normally I can do up to 8 reps with good form and without discomfort but after 8, my back starts to burn/strain.
 
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SkRaw85 said:
@jswain34 turned me on to these a few weeks ago. Russian hockey deadlift I believe they are called? I gave them a go and felt the benefits. I don’t think they would be ideal while working around a back injury though. Just my $.02.
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Yup, Russian Hockey Deadlifts. They’re absolutely safe to be done when working back from an injury as long as you limit the load to one that you can keep a proper hinge pattern with. You dont want to have a combination of lumbar flexion and rotation going on. If you properly sit back with the hips and use a proper hinge, those will blast your internal and external obliques, QLs, and “erectors” in a way that standard deads or rdls wont. Keep the load low and reps high while working your way back from a back injury (on these types of movements).

You can always do pallof presses (anti rotation, anti-lateral flexion, anti flexion, anti-extension varieties all have their places), and also stir the pots. Those are all “rotational” movements that will help strengthen your low back.
 
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I think if you are a beginner, then better to stick with other basic level exercises to prevent injury and managing routine.
 
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