ATG: Big 3 Around AND UNDERLYING the Lower Back — Key Takeaways
Lower back pain stems primarily from lost mobility that forces the spine into stressful positions, not weakness, so train ATG split squats, seated dumbbell deadlifts, and standing dumbbell deadlifts to restore the three key movement patterns that prevent back rounding.
Key takeaways
10 slow back extensions: 25lbs women, 45lbs men
10 slow back extensions: 25lbs women, 45lbs men
- Standard scales by range and load, allows assistance for ages 15-85
- 20 knees-to-triceps for lower abs puts you in elite territory
Lost mobility causes back pain, not weak muscles
Lost mobility causes back pain, not weak muscles
- Primary cause of lower back pain is lost mobility putting spine in stressful position, not muscle weakness
- Three mobility patterns prevent back rounding: knee-over-toes, hamstring flexibility, knee widening
ATG split squat trains ankle flexibility + hip flexors
ATG split squat trains ankle flexibility + hip flexors
- Diagonally trains ankle flexibility and deep leg strength simultaneously
- Hip flexor stiffness pulls spine into stressful position since they attach to lower spine
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In this piece
- The 'Big 3' Lower Back Strengthening Standards
- Root Cause of Lower Back Pain: Lost Mobility
- Three Mechanical Keys to Lifting Without Rounding
- Three Exercises That Address Mobility and Strength Together
- Closing Summary and Product Resources
“THE PRIMARY CAUSE OF LOWER BACK PAIN is the LOST MOBILITY which puts the lower back in a stressful position in the first place!”
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