Muscle Ventures Video Analysis

Dave Liepman: Strong man tire flip

2007-08-24T16:43:22Z

In this podcast (download iPod compatible, 40MB), Dave Liepman demonstrates the strong man tire flip on his driveway. As we learned in his initial podcast, Dave has gone through quite an experience gathering training implements. Here we see that he has a 658 lb. tire with lots of wear and tear, including holes to let the rain drain out.

The tire flip is not just about brute strength. Dave notes the following factors:

Grip is important. Dave demonstrates both three and four tread grips. If your grip gives out, you're done for.
Leverage is important. As can be seen in the photo above, Dave uses his knee as part of the final thrust. The knee is well positioned for effective leverage.
Surface is important. Dave makes the point that the tire tends to slide on sandy surfaces allowing you to get considerable distance without having to fully lift the tire.

In our next segment, we'll look at the keg carry.

Hua Jin Hong demonstrates Tai Chi

2007-05-21T21:00:27Z

In this video analysis (Quicktime ipod compatible, 38MB; Google streaming flash video), we see Hua Jin Hong demonstrating Tai Chi. Tai Chi is a defensive martial art that many Chinese engage in as a sort of meditative practice. The demonstration takes place at Tianjin University of Commerce on the East Coast of China. Hua Jin Hong speaks in Chinese, and there is translation in the background.

As shown in the strip of pictures on the left, Tai Chi involves a set of precisely defined movements. Focus is on body positioning and precise execution. In the video, Jin Hong (in chinese names the surname is first and the given name second) deconstructs the sequence and explains the imagery practitioners might use to help them execute.

I decided to publish this video in Muscle Ventures because, as I have traveled in China, I've been struck by how much weight lifting and bodybuilding depend on cultural constructions. Much of bodybuilding is about creating a body image using precise nutrition control and various weight training regimens. In some ways, you might call it a philosophy built around consumption and power projection.

Tai Chi is very different in its underlying philosophy. It focuses much more on managing forces projected onto the person vs. seeking to project force. However, like bodybuilding, the notion of control is very important. One can't help but remark that during much of China's history since 1949, survival not consumption, has been the issue for much of the populace with average people sometimes resorting to foraging for food during lean times.

Additional Links

Our bodybuilding posing series describes a level of concentration similar to that required to execute Tai Chi.

Weighted Triceps Dip

2007-04-21T00:27:09Z

In this brief exercise analysis (Quicktime ipod compatible, 6MB, Google streaming flash video), Bryce Dettloff demonstrates the weighted triceps dip on a Life Fitness dip and chin machine at Gold's Gym, Ann Arbor. As its name implies, this exercise targets the triceps brachii highlighted in the first photo at left. Additionally, muscles in the upper back, chest, and shoulders play a synergistic role stabilizing and controlling the movement. With 90 lbs. of plates in addition to his own 175, Bryce notes that the upper back plays a significant role in helping him control the exercise.

As shown at the start of the video, Bryce prepares for the exercise by putting on a dip belt and then attaching two forty five lbs. plates to it. He then mounts the machine and starts with his triceps fully flexed. He then descends to the point where his triceps is fully stretched as shown in the second picture at left. In our discussion afterward, it's at this point that Bryce most notices the role of his back muscles in controlling the movement.

By comparing Bryce's posture with the grid in photos two through four, you can see that he keeps his torso fairly erect. This posture keeps the main focus of the exercise on the triceps. Were Bryce to incline his body forward, emphasis would be moved to the pectorals.

Once in the fully descended position, Bryce begins the positive movement by flexing his triceps. The third picture on the right shows Bryce about half way through the movement. Careful examination indicates that Bryces' shoulders have begun to roll forward. This roll indicates that the anterior deltoid is potentially playing a role in the movement.

Finally, in the fourth photo, we see Bryce complete the movement. His triceps are fully flexed and his arms are straight. He has kept his back straight throughout the movement to support the 90 lbs. of weight hanging from his waist. This extra weight places extra emphasis on the role of the back muscles in controlling the movement.

Note also in the fourth photo, that Bryce's shoulders are now fully forward. The shoulder movement is natural and just indicates the important role of the shoulders in helping control the movement. If you have trick shoulders like I do, this exercise may not be for you. You can minimize strain on the shoulders by limiting the depth of your descent so that your upper arms do not move past parallel with the floor.

Additional Links

This page provides high quality information on the muscles used in the weighted triceps dip.
The remarkably named etricep, a site dedicated to developing large triceps, gives some good tips on avoiding shoulder injury in this exercise. Avoid this exercise if you are prone to shoulder problems.
Bryce is an advanced practitioner of the triceps dip. Beginners should consider the assisted triceps dip that subtracts rather than adds to body weight.

Bench Hamstring Stretch

2007-01-25T01:29:50Z

In this exercise analysis (Quicktime ipod compatible, 31MB; Google streaming flash video), Bud and I (Nancy) demonstrate a bench hamstring stretch.

The hamstrings are gererally a tight muscle group. Although it is important to keep them strong they need to remain flexible as well. Tight hamstrings may contribute to low back pain and poor posture if not kept relatively loose.

To begin the stretch sit on the floor or on a bench and extend the left leg forward. The toes of the left foot should be facing up and not turned out. The knee should be fully extended. The first photo at the left shows this beginning postion.

The next step is to make sure that your torso is as straight as possible. Any rounding on the back will compromise the effectiveness of the stretch and could also strain the low back. After your back is straight hinge forward at the hips and bring your torso toward your knees. If you keep your back straight you will feel a good stretch through the hamstrings and possibly even into the calf.

The second photo at the left shows the stretch postion. Reaching for your toe may enhance the stretch as long as the back doesn't round. Hold the stretch position for approximately 30 seconds and then repeat on the right side.

The third photo at the left shows Bud in the start positiion. He maintains good posture and his toe is relatively straight. The fourth photo shows Bud in full stretch position. He is able to hinge forward slightly and it is enough to allow for a good stretch. Bud's hamstrings are tight but notice how he doesn't compromise his erect posture just to touch his toe. This is an effective hamstring stretch.

Additional Links

If you need an additional stretch check out this alternative.
Why are tight hamstrings a problem?

Piriformis Stretch

2007-01-17T01:10:51Z

In this video analysis (Quicktime ipod compatible, 16MB; Google streaming flash video), Bud and I (Nancy Arnold) demonstrate a piriformis stretch.

The piriformis is part of the deep hip musculature that rotates and abducts the thigh. It is also an important hip stabilizing muscle. In approximately 15-20% of the populaton the sciatic nerve runs through the muscle. If the muscle is tight this can cause sciatic like symptoms. There is a very simple stretch that can help alleviate tightness in the piriformis.

Begin the stretch by sitting on a bench or other solid surface. A soft surface will make it more difiicult to maintain good posture. To begin stretching the left piriformis start by crossing the leftt ankle over the right knee as shown in the first photo. Once in position the left leg should remain relaxed.

The second step is to sit as upright as possible. When the spine is straight the stretch will be much more efective. If the spine is rounded the effeciveness of the stretch is decreased significantly or you may not be able to feel it at all. Once the spine is straight you may begin the stretch.

Begin by hinging forward from the hip joint while maintaining a straight spine. It is very easy to round the spine at this point. Bring the torso forward until you feel the stretch within the left hip/gluteal area. The conclusion of the stretch is shown in the second photo at the left. Individual flexibility will determine how far one can hinge forward.

In the last photo Bud shows good maintenance of the striaght spine and as a result is feeling an effective stretch. This stretch should be held for approximately 30 seconds. Then repeat on the right side.

Additional Links

Piriformis Syndrome-what is it?
A Doctor's view of piriformis syndrome.

Standing Inner Thigh Stretch

2007-01-03T04:16:07Z

In this exercise analysis (Quicktime ipod compatible, 10MB; Google streaming flash video), Nancy Arnold and I (Bud) demonstrate a standing inner thigh stretch. As illustrated in the first picture on the left, the inner thigh contains a whole series of muscles (gracilis, adductor magnus, adductor longus, and adductor brevis) all of which attach up in the groin near the same spot circled in green. Given my anatomy, it's easier for me to do most leg exercises sumo (knees angled out). It's this way for many men. Unfortunately, as the weights you lift go up, this stance puts a lot of stress on the circled attach point, sometimes leading to pain and inflammation.

I had been complaining to Nancy about how it felt like I was about to pull my groin. So, she suggested the standing inner thigh stretch. As Nancy demonstrates in the second and third photos on the left, the stretch is accomplished by first standing with a spread legged stance with both feet flat on the ground. Then shift your weight by bending one knee and keeping the other leg straight with the foot flat on the ground. Stop when you feel a good stretch in your inner thigh. Hold steady for about 20 seconds. Then, switch to the other side.

In the fourth and fifth photos on the left, you can see that my stance is not as wide as Nancy's. Basically, I just have narrower and tighter hips (a male/female difference). I also remark that I feel some pains in the bent knee. Nancy suggests that this might be alleviated with a wider stance.

More generally, the issue is that I have been pushing heavy weight lately that has been straining my tendons and ligaments. Stretching helps loosen things up and eases the strain. Alternating exercises, another strategy I have been using also helps by taking the strain off the particular affected areas. Basically, if it hurts, you have to do something to alleviate the strain, and this stretch is one option.

Additional Links

This wikipedia article discusses the femoral triangle, the area where I am feeling my tightness. The article provides several anatomical drawings that help understand where problem areas might arise.
This Cornell University page shows the stretch we demonstrate here and a seated stretch.
This page shows a whole series of stretches for the legs.

Hammerstrength Lower Pec Iso-Lateral Press

2006-12-25T19:55:22Z

In this exercise analysis (Quicktime ipod compatible, 11MB; Google streaming flash video), Nancy Arnold coaches me (Bud) as I demonstrate the Hammerstrength Iso-lateral decline chest press. I recently switched to the decline chest press to minimize chronic shoulder pain I had been experiencing at various times over the years from the traditional bench press. The good news is that this press seems to consistently be doing the trick.

Readers of this site will remark that we have spent a considerable amount of time on the topics of recovery from training and minor injuries. One result of this focus has been that we switched over to a periodized training program. This program has demonstrated to us that better training results can come from varying training intensity to allow our bodies adequate time to recover from heavy loads. We've also explored massage and other techniques that seem to accelerate the recovery process by breaking up muscle adhesions.

I had hoped that all of these approaches would lead to the disappearance of the shoulder pain I had been experiencing from time to time in the bench press. Julie Kouyate's deep tissue massage certainly helped the shoulder, periodically "curing" it, but the pain would return. Periodized training helped keep the problem from resurfacing too frequently until I began to significantly increase the weights I was bench pressing.

A discussion with my doctor during my annual physical revealed that I might be irritating the supraspinatus tendon (see third photo on the left). This tendon passes from the supraspinatus muscle, involved in rotating the shoulder outward, underneath the clavicle to attach to the upper arm. The tendon can become inflamed when the shoulder is rotated too far outward under load. For some people like myself, the bench press just naturally achieves this effect.

The decline press takes pressure off the shoulder to rotate outward while still working the pectorals. The Hammerstrength machine provides a particularly easy way to do the press. As illustrated in the first photo on the left one begins the press seated in the machine. The handles should come to just below chest level. To achieve the perfect handle height, I usually set the chair to just above the level that requires me to significantly move my shoulders during the lift. Then, as illustrated in the second photo on the left, I push my arms straight out and return under control to complete one rep.

One feature of the Hammerstrength machine is that, even though each hand moves independently, the machine locks in an arc of motion. This feature is advantageous if the arc suits your body's natural arc. It minimizes the potential for you to go off track and hurt yourself. If the machine's arc runs counter to your body's arc, you should find another solution.

I have also found the rotated dumbbell press and the decline dumbbell press to be effective exercises that minimize involvement of the supraspinatus tendon. My experience with the decline dumbbell press is that I have to be careful to keep the weight in a range that I can control. A danger with all decline exercises using free weights is that is easy for the shoulder to get out of line leading to an arc of movement that over stresses the shoulder tendons.

Additional Links

This article gives a good description of what can go wrong with the supraspinatus tendon. However, contrary to the article's assertion, inflammation of the supraspinatus tendon can frequently be reduced by changing exercises without additional intervention. For any chronic pain, you should always consult your doctor to make sure you are addressing the proper cause.

Hamstring Stretch

2006-12-17T21:04:55Z

In this video analysis (Quicktime ipod compatible, 20MB; Google streaming flash video), Bud and I (Nancy Arnold) demonstrate a hamstring stretch. The muscles of the hamstring group (which include the semitendinosus, semimembranosus and the biceps femoris) tend to be tight. Long commutes to and from work or prolonged periods of sitting can contribute to this tightness. This tightness can then affect hip flexibility, contribute to low back pain and even have an adverse effect on posture. This is why it is important to keep these muscles flexible.

This hamstring stretch begins with the left knee on the floor. The right leg is forward with and approximate 15 degree bend in the knee and the right heel remains on the floor. The right toe is lifted off the floor and pulled toward the knee. This toe position ensures a complete stretch of the hamstring.

Once the right leg is set in proper position the hamstring can be stretched. Make sure the torso is tall (no slouching) and begin the actual stretch by hinging forward at the hips. Both photo's at the left show proper torso postion and the subsequent stretch of the hamstring. If the back is allowed to round the stretch in the muscle will be decreased. The stretch should be held for 20-30 seconds and then repeat on the left side.

Additional Links

Rotated Dumbbell Chest Press

2006-11-13T01:09:44Z

In this video analysis (Google ipod compatible, 3.6MB; Google streaming flash video), Bud demonstrates the rotated dumbbell chest press. The chest press can be a challenging exercise for those with shoulder pain. The problem usually arises with the abducted and externally rotated position that is required for the exercise. The rotation at the bottom of this move helps to eliminate the stress put on the shouolder joint and supporting structures.

In the first photo at the left Bud is in the start position for the press. As you can see his elbows are close to his sides and his palms are facing each other. In this position the shoulder is internally rotated and there is less stress on the joint. This is a very safe position in which to begin the movement as the joint is strong and stable when it is internally rotated. It should be noted that it is in this start position that most people feel the shoulder pain.

The second photo shows Bud in the initial push off phase. Although his shoulders are still internally rotated you can see that as he is pushing he begins to rotate his hands and bring his elbows wide. As he progresses through the move he will be able to safely bring his shoulders into abduction and external rotation.

The third photo clearly shows Bud widening his elbow position as he pushes towards the top of the move. It is at this point that the move begins to look more like a traditional chest press. There is less stress on the joint at the top of the move. The fourth photo shows the top of the move. Buds' palms are facing away from him. As he returns the dumbbells to the start position he rotates his palms so they are facing each other at the bottom again.

Bud states that this variation of the chest press alleviates the strain he feels in his shoulder when performing a traditional chest press or even bench press.

ADDITIONAL LINKS

This list provides different exercises that can also develop the chest.
Anatomy of the chest.

Partial Stiff Legged Deadlift

2006-10-16T22:49:31Z

In this exercise analysis (Quicktime ipod compatible, 6MB; Google streaming flash video), Bud Gibson, and I (Nancy) demonstrate the partial stiff-legged deadlift, a very effective hamstring exercise. The primary muscles worked are the biceps femoris, semi membranosus and the semitendinosis. These are the three muscles that make up the hamstring group. The gluteus maximus is also affected by this exercise.

We chose the partial deadlift because it takes stress off the lower back. When the exercise is performed properly the bar is only lowered 2-3 inches below the knee. This provides adequate stretching of the hamstrings and also allows the spine to remain straight throughout the exercise. If the back rounds the lumbar spine is put in a very vulnerable position which may lead to injury.

The first photo shows the starting position for the exercise. My torso is tall and spine straight, I have about a hip width grip on the bar and there is a slight bend in my knees. As I begin the exercise I focus on bending or "hinging" forward at the hips. If I bend properly at the hips it makes it easier to keep my spine straight. This also allows me to push my hips back slightly to allow a greater stretch through the hamstrings. I also focus on maintaining the slight bend in my knees. If my knees bend as I am lowering the bar I will lose the stretch in the hamstrings therefore making the exercise less effective.

The second photo shows the lowest part of the exercise. At this point the bar is about 2-3 inches below my knees and I am feeling a full stretch in the hamstrings. To raise the bar to the start position I contract my glutes and hamstrings and straighten my torso.

The third photo shows Bud in the start position. His torso is tall and he also has a hip width grip on the bar. His foot stance is a bit wider than mine (this is not significant enough to affect the exercise). The fourth photo shows Bud at the lowest point in the exercise. Note how well he maintains the slight bend in his knees. He is getting a good stretch in his hamstrings and glutes and he maintians a nice, flat back.

ADDITIONAL LINKS

Additional instruction on the sttiff legged deadlift.
Learn more about the muscles that make up the hamstring group.

Hip Flexor Stretch

2006-10-15T01:50:28Z

In this podcast (Quicktime ipod compatible, 19MB; Google streaming flash video), Bud Gibson and I (Nancy) demonstrate an effective hip flexor stretch that you can do before heavy leg exercises. This has been quite an effective stretch for loosening my hips and reducing stress on my back before we squat or leg press.

The first photo shows the proper start position for stretching the left hip flexor. I am kneeling on my left knee and my right leg is forward. Note that the angle of my right knee is greater than 90 degrees. Before I begin the stretch I make sure that my spine is very tall and straight. If I attempt the stretch with poor posture (slouching forward) it wil be ineffective.

The second photo shows the completion of the stretch. This, however, involves three distinct and separate steps. Each step should be fully completed before moving on to the next one. The first step (after making sure your back is straight) is to lean forward, leading with your hips, until the stretch can be felt in the left hip flexor. Once you feel the stretch hold it for a count of 2 or 3. The second step is to contract the left gluteus maximus. This will increase the stretch on the hip flexor and make the third step more effective. The third step is to tilt your pelvis anteriorly (imagine bringing the bottom of your pelvis forward) to further increase the stretch. The stretch should be held for aproximately 30 seconds and then repeated on the right side.

The third photo shows Bud preparing for the stretch. He is also stretching the left hip flexor as this is the knee he is on. The fourth photo shows Bud's surprise at the immediate effectiveness of the stretch. If executed properly you will definitely feel this stretch.

ADDITIONAL LINKS

What exactly are the hip flexors?

Is passive stretching of the hip flexor better than active stretching? You decide.

Paramount Leg Press

2006-10-04T01:33:10Z

In this exercise analysis (Quicktime ipod compatible; 12MB; Google streaming flash video), Bud Gibson and I (Nancy) examine the paramount leg press.

As you can see from the video this particular leg press is a relatively simple piece. There is only one adjutstment (the seat) and it's easy to load the weights. There are, however, a few aspects that you must be aware of before using the equipment. The first would be proper foot placement.

As you can see in the first photo my feet are placed near the top of the platform. This allows a safe knee angle (knees are not forward of the toes) when I am in the lowest part of the exercise. If you consistently allow your knee's to come forward of your toes you may irritate the joint or cause significant injury over time. In the third photo Bud shows a slightly different foot placement (his are a bit higher on the platform than mine) and a very safe knee angle. We both achieve the 90 degree bend in the knee that is desired and Bud is actually able to get a little more range.

The second point is to make sure you do not fully extend your knees at the top of the move. A very common mistake is to allow your knees to "snap" or "bounce" into that fully extended position. This may also cause injury. The second photo shows I may have a bit too much extension in the joint. Although I did not feel like I was extending completely (the video shows I'm not bouncing) I will have to reevaluate my extension. The fourth photo shows Bud at the top of the move. Note how there is still a slight bend in his knee. By keeping his knee slightly bent he maintains tension on the muscle. This is desirable because the more tension on the muscle the more effective the exercise.

One last point would be to keep your feet flat on the platform for the duration of the exercise. When the feet remain flat the quads and gluts act more effectively. If the heel lifts away form the platform there will be more calf activation and an increase in pressure on the knee joint.

ADDITIONAL LINKS

What else can help you build your legs?
Check out the anatomy of the quads
Find out more about the function and anatomy of the gluteals

Hammerstrength Iso-lateral Leg Press

2006-09-26T20:15:20Z

In this exercise analysis (Quicktime ipod compatible, 14MB; Google streaming flash video), Bud Gibson and I (Nancy Arnold) examine the Hammerstrength iso-lateral leg press. This leg press happens to be the only leg press currently on the market that works each leg independently. This feature makes it an ideal piece to concentrate on equalizing leg strength.

In the photo at the left you can see Bud in the start position. Notice that he is sitting upright (not slouching in the machine) and his knees are bent at 90 degrees. As Bud begins the move he keeps his feet flat and pushes through the heel of his foot. As he pushes each leg out into extension he tries to move both legs simultaneously. This is the challenge with this leg press. It is very easy to allow the dominant leg to move faster than the non-dominant leg.

The second photo shows Bud in the middle of the push phase of the exercise. As you can see each foot has it's own platform on which to push from. Although difficult to see in this photo (and in the video) Bud's legs are working independently.

The next photo shows Bud at full extension of the move. He continues to keep his feet flat on the platform. While in the extended position he is concentrating on flexing the quads, glutes and hamstrings as much as possible to get the most out of the movement. Be careful to not "lock out" or fully extend the knee in this position. This may cause undue stress in the knee joint and could result in injury. From here he brings the platform back to the original position and repeats for the alloted number of repetitions.

The fourth photo simply shows the front of the machine and where to load the weights. If you aren't familiar with the machine this may appear to be a place to store weights.

The final photo shows the seat adjustment. Ideally you want al least a 90 degree bend in the knee. This allows good range of motion and will ensure the movement is effective. Any range smaller than 90 degrees will limit the benefits you receive from the exercise. To adjust this seat you must pull up on the seat with the handles provided and slide the seat forward or back (whichever is appropriate). Make sure that once you adjust the seat that it is securely in place. If not secure the seat could slide back as you are performing the exercise.

ADDITIONAL LINKS

Specs provided for the Hammer iso-lateral leg press
How much can a person press? Here is some additional information
Is the squat superior to the leg press?

Hammerstrength Isolateral Leg Extension

2006-09-20T00:16:57Z

In this exercise analysis (Quicktime ipod compatible, 8.7 MB; Google flash video), Bud Gibson narrates and I (Nancy) demonstrate the Hammerstrength isolateral leg extension.

This leg extension is unique because it allows independent motion of each leg. The user can work one leg at a time or both simultaneously without the dominant leg doing most of the work.

The first picture at the left shows the beginning postion of the exercise. My knee's are bent approximately 90 degrees and the shin pads rest just above my ankles. I also maintain an upright posture while seated. This will promote good posture. The second picture at the left shows full extension of the legs before returning to the start position. In this contracted position I focus on squeezing my quads to enhance the contraction further. I then control the downward motion and return to the start position.

In order to achieve proper postiioning in the machine (shown in the first picture) there are a couple of important adjustments you need to know about. The third photo shows a red dot on the macnine. The axis of rotation of the knee should line up with this dot. Basically, line up the knee joint where it bends with this dot.

In order to line up the knee joint properly you may have to adjust the seat forward or backward depending on your leg length. The last photo shows a simple seat adjustment to ensure good position. If the seat is too far forward your knee will be forward of the dot. If the seat is too far back the position will be uncomforable on the back of your leg and your knee will not line up with the dot. The manufacturer includes this simple landmark to make the machine more user friendly.

ADDITIONAL LINKS

More on the Hammer Strength line of equipment.
More tips on the proper useage of leg extension machines.
What muscles does the leg extension machine work?

Body Weight Back Extensions

2006-09-04T17:04:06Z

In this video analysis (Quicktime ipod compatible, 11.5MB; Streaming google flash video), Bud Gibson and I (Nancy) present a body weight back extension.

The back extension is a great exercise that will strengthen the low back stabilizers (mainly the spinal erectors). The key is to not hyperextend the low back as this may cause injury. The lines on the photo's indicate the range of motion achieved throughout the exercise.

As you can see in the first photo I am in the start position and the yellow line indicates the point I should return to without hyperextending my low back. I begin with my feet hooked under the supports at the ankle. The hip pad should be adjusted so it is below the level of the illiac crest. This is what allows full range of motion.

As I lower my torso towards the floor I make sure that the movement originates from the hip joint and not from waist or spine. This allows me to keep my back straight throughout the movement. This is illustrated in the second photo at the left. As I return to the beginning position I make sure to contract the glutes and hamstrings as they play a pivotal role in this exercise. There is no question that they are working in this exercise (especially after four sets!).

The third photo at the left shows Bud in the start postiion. As you can see he begins a bit more upright than I do. His feet are hooked under the ankle supports for stabilization. Bud begins his move by hinging forward at the hip joint and lowering his torso towards the floor.

The final photo shows Bud in the lowest part of the exercise. Although he is getting good movement throughout the exercise (as indicated by his comment in the video) it looks as if he is impeded a bit by the hip pad. The correction would be to lower the hip pad by one notch and reevaluate the movement. This would probably given him a slightly better range of motion and therefore a more effective exercise. Something to remember for next time.

Additional links

This move can also be executed holding a weight plate or dumbbell.
This will provide an in depth look of the anatomy on the hips and illiac crest.
More information on the erector spinae can be found here.