I’m sure you know plenty of guys in your platoon or on the team who have debilitating back pain.
The reason why most folks have chronic low-back discomfort? Weak core, namely glutes and hamstrings.
So it makes sense to strengthen your core and remove muscle imbalances if you want to banish backache for good.
And certain deadlift variations are just the thing to get you strong and stable.
I explain more in the video.
Start with a core-focused dynamic warmup to help you raise body temperature, lubricate your joints, and mentally prepare you for a great workout. You’ll also fire up the nerve connections between your brain and muscles. A primed nervous system helps you recruit more muscle fibers–so you’ll be faster, stronger, and more focused during the rest of the session.
In the video I’m performing four basic moves to warm up my core:
*Trunk Flexion with Rotation
*Lateral Trunk Flexion
*Back Extension
*Reverse Hyperextension
Do this 4-week workout as follows, 1A paired with 1B. Rest 45 seconds between exercise pairs.
1A. Trap-Bar Deadlift
3 sets x 6 reps
1B. Glute-Ham Raise
3 sets x 12 reps
2A. Barbell Split Squat
3 sets x 12 reps per leg
2B. Single-Leg Box Squat
3 sets x 12 reps per leg
3A. Barbell Snatch-Grip Shrug
3 sets x 12 reps
3B. Dumbbell Suitcase Row
3 sets x 12 reps
If you’re a military operator or law enforcement professional, learn proper deadlift form and follow this training plan to fortify yourself against injury.
The secret to reducing backache is to start with some basic tactical bodyweight workouts. Once you’ve mastered these do-anywhere moves, begin incorporating the barbell and dumbbell variations.
Remember, lives depend on you and your teammates being strong and prepared for the unexpected.
