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9/22/2014 8:03:58 PM
5
The erector spinae, or the "elevens", how you get those? Cleans?
English
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Deadlifts mainly, you're not supposed to "lift with your back" but you really do. Just keep it straight with your chest and head high, keep the bar as close to the body as possible.
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Deadlifts freak me out. Too many hernias in high school.
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Everyone in high school lifts with bad form and too much weight. Once you build up strength,, your deadlifts don't need to be much heavier than twice your weight.
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Holy shit fugit I'm out
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Well that's if you're trying to get pretty big. If you're just trying to develop them then I'd stick with any weight between 185lbs and 245lbs, you can work your way up and you'd do just fine. If deadlifts aren't your thing then there's another workout that can help too, you could even use it to develop your lower back muscles to work into deads. You'll need something like in the picture, it's called a roman chair. Most decent gyms will have them. You can use your body weight and extend past parallel, eventually add weight as you progress. You don't need a lot of weight, though.
