Category Archives: Back Strength

Why Weight Lifters Should Protect Their Spine

How To Avoid Back Pain

Protecting your spine is paramount when lifting. Check out the information on these sites about back pain prevention for lifters, by clicking HERE and HERE.

More on Weight Lifting and Back Pain Prevention HERE

Back Pain Illustration


Clean and Jerk




Ted Talks: The Human Back Is A Design Disaster

Virtual Fitness: Superwoman

S u p e r w o m a n

Superwoman is an upper and lower bodyweight strength training exercise that works the, glutes, shoulders, spinal muscles and hamstrings.

Instructions: From a prone position slowly lift your upper and lower body off the mat, and then return to the start position. The height of your lift depends on your strength. You should feel challenged, but not exhausted during the exercise.

Variation: Start with your legs and forehead resting on your mat.

Modifications: 1) Lift off the mat by bending both elbows to form right angles. Elbows in line with shoulders. 2) Support your weight by placing both arms on the mat. Elbows in line with shoulders.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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