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This has always been an interesting topic to me. I am aware of both sides of the spinal flexion argument. Stuart McGill, his body of work, the flexion cycles, etc... Bret Contreras & Brad Schoenfield's work on the topic, as well as Louie Simmons and Fred Hatfield endorsing rounded back strengthening. I understand the distinction between the thoracic and lumbar.. Not really disputing throacic flexion, more so moderate lumbar flexion.
I personally believe it's important to strengthen spinal flexion. I do cable crunches and seated rounded back good mornings (these are awesome). I used to do back extensions with weight, but my glutes got all the stress and my erectors lagged behind.
I feel it's important to strengthen this compromising position... I've met many strongmen who have said the same thing... I think the Atlas stone lift is the best example of strongmen doing rounded back lifting.
Here's a clip of a guy doing a heavy ass triple rounded good morning
Here's some old eliteFTS clip from the archive... Seated rounded back goodmornings... This is essentially what I do
Here's a video on the Hatfield Back Raise... Said it was one of those secret soviet exercises from back in the day.. Hatfield was a proponent of rounded back strengthening... Major thoraccic flexion, moderate lumbar flexion (hard to see with muscular backs)
Bruce Randall was known for rounded back good mornings... Doing over 600+ pounds
Spinal flexion is common is combat sports... Olympic wrestlers particularly. Here's an old school clip of Russian wrestlers doing zercher deadlifts which are rounded back...
Here's the Bret Contreras Brad Schoenfield piece https://www.t-nation.com/training/to-crunch-or-not-to-crunch
MY CONCLUSION: I believe in strengthening spinal flexion, both abs and erectors. I think the whole anti-crunch thing is in relation to a lot of general population average intermittent gym goers who abuse crunches, have no glutes and posterior chain, and have terrible posture. My core philosophy in the gym has always been that there are inherently no "bad" exercises (actual exercises not bosu ball shit), just misunderstood ones. I am a big proponent of BTN pressing for instance. I believe it's all about balancing stresses to maintain integrity. Do too many bench presses and not enough rows, your shoulders will die. I advocate doing what works for you individually. I do rounded back seated good mornings and heavy cable crunches and feel no adverse effects. I can't say the same for everyone, but that's not up to me!
P.S. - Get some gravity boots and hang upside down from a chin-up bar/power rack. Decompresses the spine and allows fluid to the inter vertebral discs.. This is how they get nutrients and repair themselves..
I personally believe it's important to strengthen spinal flexion. I do cable crunches and seated rounded back good mornings (these are awesome). I used to do back extensions with weight, but my glutes got all the stress and my erectors lagged behind.
I feel it's important to strengthen this compromising position... I've met many strongmen who have said the same thing... I think the Atlas stone lift is the best example of strongmen doing rounded back lifting.
Here's a clip of a guy doing a heavy ass triple rounded good morning
Here's some old eliteFTS clip from the archive... Seated rounded back goodmornings... This is essentially what I do
Here's a video on the Hatfield Back Raise... Said it was one of those secret soviet exercises from back in the day.. Hatfield was a proponent of rounded back strengthening... Major thoraccic flexion, moderate lumbar flexion (hard to see with muscular backs)
Bruce Randall was known for rounded back good mornings... Doing over 600+ pounds
Spinal flexion is common is combat sports... Olympic wrestlers particularly. Here's an old school clip of Russian wrestlers doing zercher deadlifts which are rounded back...
Here's the Bret Contreras Brad Schoenfield piece https://www.t-nation.com/training/to-crunch-or-not-to-crunch
MY CONCLUSION: I believe in strengthening spinal flexion, both abs and erectors. I think the whole anti-crunch thing is in relation to a lot of general population average intermittent gym goers who abuse crunches, have no glutes and posterior chain, and have terrible posture. My core philosophy in the gym has always been that there are inherently no "bad" exercises (actual exercises not bosu ball shit), just misunderstood ones. I am a big proponent of BTN pressing for instance. I believe it's all about balancing stresses to maintain integrity. Do too many bench presses and not enough rows, your shoulders will die. I advocate doing what works for you individually. I do rounded back seated good mornings and heavy cable crunches and feel no adverse effects. I can't say the same for everyone, but that's not up to me!
P.S. - Get some gravity boots and hang upside down from a chin-up bar/power rack. Decompresses the spine and allows fluid to the inter vertebral discs.. This is how they get nutrients and repair themselves..
