Never lift and twist – Rotational deadlifts – Windmills

By |July 16th, 2016|media|Comments Off on Never lift and twist – Rotational deadlifts – Windmills

Never lift and twist            

“Avoid repetitive lumbar flexion as it has been shown to be the damaging mechanism leading to herniations as the nucleus inside the disc breaches the annulus layer by layer with progressive delamination of the layers.”                 (Callaghan and McGill 2001, McGill et al. 2007, Tampier 2007)

It is natural to use spinal rotation to reach across to grab something but it is unlikely that anyone would repeat these functional movements several times in a row through a full range of movement. But what happens when we bend, lift and add rotation with some sort of a load?

Twisting of the spine affects the discs and spinal joints. Twisting causes the collagen rings of the spinal lower back disc to strain and degenerate whilst the load bearing ability of the disc is substantially reduced with twisting. Rotation, increases the lumbar muscle activation resulting in greater spinal compression on the discs that are already weakened in their twisted state. Additionally, rotation of the spine can cause spinal joint compression which may cause these joints to lock. These movements may initiate spinal degeneration leading to rupture of a disc and cause lower back problems.

Disc herniations are essentially repetitive-use injuries that occur gradually over time. Too many backs are injured by inappropriate training that follows current fads or traditional strength training regimens without understanding the biomechanics of the spine. Some people may round their backs when an exercise involves bending over, twisting and lifting. Such as rotational deadlifts, sandbag twists, windmills etc. Also a lot of people who use great form in all exercises and then pick up dumbbells off the floor with a rounded back. 

No matter what the exercise, make sure you keep your back […]