Slopes with a barbell on the shoulders
Slopes with a barbell on the shoulders – an exercise aimed at improving the strength of the muscles of the back, buttocks and hamstrings. In the athletes’ environment this element is known as a “good morning”, since it reminds of a bow in greeting. Inclusion of the exercise in the training complex will improve the shape of the buttocks, improve posture and strengthen the back.
What muscles work?
The list of working muscles and their meaning when performing an item are spelled out in the following table:
|Extensors of the spine that run along the spine and support the back in the correct position||They have the main load|
|Large gluteal and hamstrings||Lift the body from the slope|
|Abdominal muscles||Are included in the work when the element is standing|
|Muscles of hamstrings||Responsible for flexing the legs in the hip and knee joints|
The work of the muscles involved in the exercise is important not only for physical development, but also for the prevention of various diseases. Especially important are the slopes with the barbell on the shoulders for the girls, as they allow you to effectively work your hips and buttocks.
Element execution technique
Before turning to the question: how correctly to do the slopes with the pole, we will focus on the training objectives, which can be two:
- strengthening the lower back;
- development of the hamstrings .
In the first case, for training it is better to choose an even surface so that the body weight is transferred to socks. And for a maximum load on the lumbar region you can stand on a small hill. The pelvis during the execution of the element must be retracted slightly, and the legs always keep slightly bent at the knees. In the second variant, the body weight must be moved to the heels. The legs should be kept straight and the pelvis back to the highest possible level. Swings with kettlebells can improve all muscles of your body.
The technique of making slopes with a barbell on the shoulders is as follows:
Step 1. We take the starting position
We put the feet on the width of the shoulders, slightly bent at the knees. Foot socks need to be slightly diluted in the sides. The upper back should be tense, and the waist to maintain a natural deflection. Griff from the bar is located on the back just below the neck.
Step 2. Tilt forward
With a flat back we lean forward until the body becomes parallel to the floor. Buttocks need to be pulled back. Watch for movement to occur only at the expense of the hip joint and a natural deflection in the lower back was maintained.
Step 3. We return to the starting position
By reducing gluteal muscles, lower back and popliteal joints, we return to the starting position. Repeat the required number of times.
Tip: to practice the technique, you can just train with a neck or with a light weight.
What you can replace the exercise: the variations and the alternative
There are several variations of the classical execution of the element. The most famous is the slopes forward with the barbell on the shoulders from the sitting position. The technique of execution will be as follows:
- Sit down on the edge of the bench with a barbell. The back should also be even with a natural deflection in the lower back. The distance between the feet should be slightly longer than when the element is standing.
- Slowly we make the body tilt forward to a level at which the unchanged position of the body remains unchanged. Until the parallel with the floor here bend to fail.
- We return to the starting position.
The peculiarity of the technique is that here the muscles of the posterior surface of the thighs are excluded from work and the load on the spine increases.
Also, the element can be performed in a Smith simulator or with a forward-spaced forward leg.
With regard to substitution, an alternative exercise can be:
- deadlift ;
- hyperextension on fitball ;
- squat-plie with a load.
Benefits and contraindications to exercise
The benefits of running the element will be as follows:
- Several muscle groups are studied at once.
- The strength of the back develops and the extensors of the spine are strengthened.
- The totality of the work of the gluteal and lumbar musculature gives an invaluable effect when performing basic exercises.
- The muscles of the hamstrings are trained in the absence of a load on the quadriceps.
- Improves posture.
- Training has a preventive and rehabilitative effect on the spine.
- The back surface of the legs gets a good stretch.
It is not recommended exercise for beginners, since it refers to traumatic elements. First of all, this is due to improper execution techniques, which can seriously damage the lumbar spine.
Often engaged in choosing the wrong weight, which is also fraught with trauma. With caution should be handled by persons with back problems, especially in the lumbar region.
Recommendations for the implementation of the element and common errors
To get the maximum effect from the training you need to follow the following recommendations:
- The neck on the back can not be placed below the trapezoids.
- The feet can take two positions: slightly shoulder already parallel to each other and shoulder widths with their toes outward.
- The exhalation should always be done on the effort – in this case it’s inclination, and the inspiration is on the extension.
- The view must always be forward.
- The body should always remain straight – you can look at yourself from the side in the mirror to avoid rounding your back.
- You do not need to take maximum weights – here the main technique, but not mass. The best weight is 20-30% of the weight chosen for sit-ups with the barbell.
- Do not be guided by the name “good morning” – this element is not for morning training, as it can lead to injuries.
- It is better to perform the element after or before the deadlift.
- The recommended number of repetitions is 8-10 for three sets.
Among the newcomers the following errors are common:
- Too much flexion of knee joints. It leads to the fact that not the muscles are working, but the element from the slope turns into a squat.
- Rounding the shoulders. Occurs because of taking too large weights, under which the body of the athlete literally bends. This is very dangerous for the spine.
- Looking at the floor. This error is also associated with taking large weights: many are just afraid to raise their heads. A dropped head can lead to a curvature of posture. And a sight directed upwards helps to properly hold weight on the shoulders.
Exercise tilting with the barbell on the shoulders is one of the basic elements for the simultaneous study of the dorsal and gluteal muscles. The element is convenient because in the beginning the mastering of its technique can be practiced only with a neck without using weights. An exercise is also available for doing in a home setting, which is also an invaluable advantage.