Question About Back Exercises

[pebblesus]

Hi Cathe,
I was hoping you could help me with a couple things..
first, i was wondeirng what the difference is between the deadlifts for hamstring and the ones for back?
Also, I have an (abnormally) long torso and a weak core. I have been doing tons of routines for this the past month..have been really focusing on it.
I find that I have a hard time bending to do weights and keeping my back flat. Can't do it.
Deadrows, dumbell rows etc, I guessing that this is from the the long torso perhaps? I can't even lay flat and put my legs straight up at a 90 degree angle.
So.. I wa swondeirng if this is a huge deal when doing deadrows and whatnot.
The other question I have is about back exercises as well. I find that nearly every exercise I do (especially dumbell rows), I get a lot of strain on my shoulder area (the side of the shoulder).
I have tried every position for shoulders, back, etc and can't seem to figure it out!
I cut myself short because I don't feel Im working it properly..
What am I doing wrong? I know I have almost no muscles back there but I DO need to build.. I just don't know if im doing somehting wrong or if I need to try a different angle because maybe Im misaligned or something..
Thanks in advance for any advice!

 

[tneah]

Not Cathe here, but I have a longer torso as well, and have a heck of a time getting to that flat back posistion when performing rows and tricep extensions, I simply modify and raise up to 45 degrees. It does not take away from the exercise at all, you put your mind into the move and squeeze the muscle working.
I have very strong low back muscles as well as abs,but due to a bad hip that I recently had replaced, I was not flexible in my low back, making certain exercises extremely difficult. I am currently working on stretches for this area, as well as my tighter than normal hamstrings.
Stretch your hamstrings too, it will help with your back and abs as well.

You could also try doing the back exercises with the band. Just toss it around a stationary item and do them either standing upright, or sitting on the floor, P90X has good examples of this, as does Cathe in various workouts. You can also use the ball.

 

[crazystepr]

Not Cathe here either, but I have never done rows or tricep kickbacks, or any other similar exercise where you need a flat back the way that Cathe does. I always do them with a 45 degree angle to my body. I have a very weak, sore lower back and may never be able to do them with a flat back but it doesn't bother me at all.

Cathe might have more info for you on why you're not able to do rows, deadlifts, etc. with a flat back(i.e. your long torso--I am short and have a pretty short torso so I can't relate on that issue). Don't worry about it too much--it's not effecting your workout. Just be sure to stretch those hamstrings--they can make a stiff, weak back twice as bad!

 

[kathryn]

>I find that I have a hard time bending to do weights and
>keeping my back flat. Can't do it.
>Deadrows, dumbell rows etc, I guessing that this is from the
>the long torso perhaps? I can't even lay flat and put my legs
>straight up at a 90 degree angle.
>So.. I wa swondeirng if this is a huge deal when doing
>deadrows and whatnot.

Not Cathe, but:
It could be a huge deal if you are doing them with a rounded back. This can lead to injury.

You should bend over by hinging at the hips, keeping the upper body in the same posture throughout the move (like one of those toy birds that dunks its beak in a glass of water, then straightens up again--there is only one pivot point: the hip joint).

So stick to a 45 degree angle, or as low as you can go while keeping the back straight, and work on hamstring and lower back flexibility so you can go deeper over time.