Static Back Raise For Dead Lift
Strengthens your legs, glutes and back.
A dead lift is a weightlifting exercise that utilizes the strength of your legs, glutes and back. Exercises that strengthen these muscle groups individually increase the amount of weight you can dead lift. If your back strength is lacking, a static raise strengthens the muscles along your spine. In time, your dead lift will improve from performing static back raises.
About Dead Lifting
Dead lifting is a common element of weightlifting competitions, with the usual goal being to lift as much as possible. As the name implies, the movement is performed by lifting dead, or unmoving, weight from the ground and up to a standing position. The muscles along your spine provide stability to your core and help prevent injury to your back.
About Static Back Raises
A static back raise is a form of isometric contraction, meaning you move your muscles into a strenuous position and remain stationary for a period. Your glutes and hamstrings aid in the movement, but the spinal erector muscles, or your back muscles, receive the best gains. When you are beginning, you perform the static back raise without weight. However, when your muscles are stronger, you can hold a weight plate against your chest, position a barbell on your shoulders or grasp dumbbells in your hands to force your muscles to work harder.
How to Perform a Static Back Raise
Position yourself on a hyperextension machine with your heels beneath the foot pads and your thighs resting against the hip pad. Bend your torso toward the floor in a relaxed position and lace your fingers behind your head. This is the starting position. Lift your torso until your back is arched, extending past a neutral spine position, as far as is comfortable. Hold this static position for 30 to 120 seconds before releasing back to the starting position. Rest for at least 15 seconds before you repeat the static back raise. Consult a certified physical trainer before attempting a static back raise with added weight to learn proper form. You can severely injure your neck or back by attempting a weighted static back raise improperly.
Always allow your muscles at least two days of rest to heal between back raise and dead lifting sessions. This lets the muscles become stronger so they are ready to make further gains when you next exercise. Perform static back raises before dead lifts in your exercise routine. If you find your back muscles are too sore to execute a proper dead lift after back raises, increase the amount of time between the two exercises.
Consult a physician before making changes to your current exercise routine to ensure your body can withstand the increased activity. Never attempt a new exercise without learning proper form from a certified physical trainer. He can recommend an ideal number of repetitions for your personal needs.