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ExerciseLab
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Looking for at home workout tips? On the mend and looking for rehab exercises? Look no further than ExerciseLab.
Travis Uriarte, DPT has over 15 years of personal training and physical therapy experience. He'll show you how you can both maximize performance with your workouts and heal from an injury.
sciatica pain relief, back pain relief exercises, neck pain relief exercises, shoulder pain relief exercises, rotator cuff exercises for pain relief, hip pain relief exercises, lower back pain relief, neck and shoulder pain relieve exercise, lower back stretches for pain relief, back pain relief, knee pain relief, lower back pain, knee pain, shoulder pain, stretches for lower back pain, chronic pain, elbow pain, wrist pain, hip pain, low back pain, foot pain, heel pain
Travis Uriarte, DPT has over 15 years of personal training and physical therapy experience. He'll show you how you can both maximize performance with your workouts and heal from an injury.
sciatica pain relief, back pain relief exercises, neck pain relief exercises, shoulder pain relief exercises, rotator cuff exercises for pain relief, hip pain relief exercises, lower back pain relief, neck and shoulder pain relieve exercise, lower back stretches for pain relief, back pain relief, knee pain relief, lower back pain, knee pain, shoulder pain, stretches for lower back pain, chronic pain, elbow pain, wrist pain, hip pain, low back pain, foot pain, heel pain
McGill's Big 3 Exercises For Back Pain
Tune in to my latest installment on low back pain and disorder expert Dr. Stuart McGill's Big 3 Exercises for Back Pain. Having benefitted from McGill's work in the field both as a practitioner and a patient myself, I can attest to the benefits of the McGill Big 3 exercises. As McGill often says, always first assess, since no two backs are exactly alike, many people can benefit from a somewhat generic core strengthening program to help prevent and stave off low back pain. According to an oft cited paper from the 1980's, approximately 80% of American's are like to experience back pain at some point in their lives. Thus, many of you reading this will have already had back pain (perhaps you still do), yet for those of you who haven't, no need to wait on strengthening your core until the day low back pain arrives. Since odds are it will. Where should you start? I think the McGill Big 3 is as good a place as any.
While I'm a fan of Stu McGill's work, I don't mean to put words in in his mouth. This video is my personal take on how to perform the Big 3 exercises as well as some progressions/modifications that I have found helpful. I hope you enjoy and that it helps.
Disclaimer: **This is for entertainment and education and not medical advice.** There are several causes of low back pain. Unfortunately this will not work for everyone, however many can get some relief by applying the strategies I demonstrate here. As always, don't hesitate to get medical attention for any problems that are not improving or worsening as there can be several reasons for back pain that require a formal assessment and diagnosis.
Please subscribe and comment below and let me know if there is anything else you would like me to cover.
While I'm a fan of Stu McGill's work, I don't mean to put words in in his mouth. This video is my personal take on how to perform the Big 3 exercises as well as some progressions/modifications that I have found helpful. I hope you enjoy and that it helps.
Disclaimer: **This is for entertainment and education and not medical advice.** There are several causes of low back pain. Unfortunately this will not work for everyone, however many can get some relief by applying the strategies I demonstrate here. As always, don't hesitate to get medical attention for any problems that are not improving or worsening as there can be several reasons for back pain that require a formal assessment and diagnosis.
Please subscribe and comment below and let me know if there is anything else you would like me to cover.
zhlédnutí: 4
Video
The Flexbar: Alleviate Tennis Elbow Pain For Less Than Your Copay
zhlédnutí 246Před 21 dnem
Tune in to learn more about a simple device that can help alleviate pesky wrist and elbow problems such as tennis elbow pain, golfers elbow pain called the TheraBand FlexBar. Elbow and wrist pain can definitely throw a wrench in your machine, making a lot of exercises and even day to day tasks uncomfortable or even impossible. Many muscles in the forearm complex engage in what is known as co-co...
Why Grip Strength and Dead Hangs
zhlédnutí 606Před měsícem
Tune in for my latest video where I give an overview on measuring grip strength and discuss why it's important, adding my two cents to a topic that has been gaining a lot of popularity online due to it's relationship to function and longevity. Here I also discuss a commonly used exercise to both assess and train grip strength called the dead hang, and give my thoughts on how long you should be ...
Lifting Better? The Preacher Pad
zhlédnutí 313Před měsícem
Today I discuss I tried and true bicep builder called the Preacher Curl (also known as the Scott Curl and the Gironda Curl) with a relatively new product by AbMat and Garage Gym called a Preacher Pad. Traditionally the preacher curl involves stabilizing the upper arm with a bench. The Preach Pad conveniently enables this to be done with a lightweight foam pad that can be done just about anywher...
Better Balance Fewer Falls
zhlédnutí 389Před 2 měsíci
Tune in to my latest video on the unfortunately popular topic of falls, fall risk, and balance. Here I touch on a broad overview of what balance is, differentiate between static and dynamic balance, ways to assess balance including Romberg, Berg Balance, and FGA, and various balance exercises that can help address static balance problems. Later I also discuss overall strategies to promote "bett...
Lifting Better: The Tsunami Bar
zhlédnutí 544Před 3 měsíci
Tune in for my latest video on straight or standard barbell vs a Tsunami Bar or what is often called a flexible barbell. Here I discuss why a Tsunami bar can be a good training addition (based on it's potentially joint sparring capacity while placing increased demand on the supporting muscles) and then demonstrate how I like to use it and adjustments I've found helpful (such as using the Kroc L...
Lifting Better...with a Dip Belt??
zhlédnutí 465Před 3 měsíci
Tune in for a few gym-worthy exercises workout using...a dip belt. Here I discuss how to perform many tried and true bodybuilding exercises using a dip belt you may already have laying around at home. Many of these exercises are commonly done using a weight bend, but here I show how to use a dip belt and bands to create a semi-suspended position that can help target intended muscles or simply p...
Micro Workout: Short on Time Big on Gainz
zhlédnutí 682Před 4 měsíci
Tune in to my latest installment of micro workout exercises, which is really just a new-age way of saying a workout where your time is short and your desire for maximal gains is still high. Here I discuss some simple but effective exercise pairings can can be done somewhere between 7-15 minutes (depending on your schedule/time) that should tap into most major muscle groups and also tax the card...
Longevity Exercises: Strength for The Long Haul
zhlédnutí 669Před 4 měsíci
Tune in to my latest video on an increasingly popular topic called healthspan, where I cover some 'longevity exercises' and strategies to promote not only increased health and performance today, but also going forward. As I often say, there are many ways to skin the exercise cat, meaning that from an activity and exercise standpoint, there are many ways to arrive at a similar level of strength ...
Blood Flow Restriction Training 101
zhlédnutí 694Před 5 měsíci
Tune into my latest video on Blood Flow Restriction Training also known as BFR. In this video I give a broad overview of BFR that should help you get started using BFR for both performance enhancement and rehab related issues, from increasing muscle hypertrophy with low-moderate loads (more gainz), recovery from surgery, and even to minimize the effects of prolonged bedrest such as muscle atrop...
Bodybuilding Exercises with a Battle Rope
zhlédnutí 509Před 5 měsíci
Tune in for a gym-worthy bodybuilding workout using...a battle rope. Here I discuss how to perform many tried and true bodybuilding exercises using a battle rope you may already be using for more traditional/conditioning style workouts. Many of these exercises have been bodybuilding staples for decades and stood the test of time for a reason. I also touch on a few modifications to make some of ...
Lifting Better: Saxon Grips for Serious Grip Strengthening
zhlédnutí 591Před 6 měsíci
Tune in for my latest video on grip strengthening with a new product called, Saxon Grips by Abmat. Here I discuss why the Saxon Grips can be a good training addition for those looking to challenge there grip in a somewhat unique and easily adaptable way (showing how they can be used on a variety of gym equipment from the more obvious (barbells and dumbbells) to an ExerciseLab favorite like high...
New Year: Old School Exercises, More Gainz
zhlédnutí 622Před 6 měsíci
Tune in to my latest installment of forgotten exercises: New Year meets Old School. In this series I'm going to be reviving some effective exercises, some of which are more than 50 years old now, and seem to be thinning from gym workout routines like the hair of many of the lifters who once swore by them. As I discuss in this video, some exercises should be forgotten and some shouldn't. Of cour...
Better Recovery? The MARC Pro
zhlédnutí 1,1KPřed 7 měsíci
Tune in to learn how to use a MARC Pro unit to potentially enhance recovery to help you get the most out of your workouts. Here I approach the MARC pro unit as somewhat of a skeptic since I am generally not a huge fan of electrical stimulation (estim) units, as there benefits are often oversold. Furthermore, what little benefit they do offer take time away from more effective treatments such as...
Foam Rolling 101: Better Workouts Less Pain
zhlédnutí 691Před 8 měsíci
Tune in to learn how foam roller exercises can help you get the most out of your workouts. Here I narrow down the countless ways to foam roll and demonstrate the positions that count. For those wondering how to foam roll, look no further. There are many different types of foam rollers out there. In this video I mainly use a standard 3ft long black foam roller (both are quite flat). Black colore...
Best of: Chop Exercises for Serious Core Strength
zhlédnutí 816Před 9 měsíci
Best of: Chop Exercises for Serious Core Strength
4 Surprising Things That Can Hurt Muscle Size & Strength
zhlédnutí 721Před 9 měsíci
4 Surprising Things That Can Hurt Muscle Size & Strength
4 Surprising Ways To Increase Muscle Size & Strength
zhlédnutí 719Před 10 měsíci
4 Surprising Ways To Increase Muscle Size & Strength
The Truth About Good Posture: Does it Matter?
zhlédnutí 711Před 11 měsíci
The Truth About Good Posture: Does it Matter?
How to Super Charge Your Band Exercises
zhlédnutí 1KPřed rokem
How to Super Charge Your Band Exercises
Carpal Tunnel: Simple Exercises for Less Pain
zhlédnutí 541Před rokem
Carpal Tunnel: Simple Exercises for Less Pain
Best Exercises for Shoulder Pain: Subacromial Impingement
zhlédnutí 887Před rokem
Best Exercises for Shoulder Pain: Subacromial Impingement
Forgotten Gym Exercises: The Floor Press
zhlédnutí 906Před rokem
Forgotten Gym Exercises: The Floor Press
How to Fix Your 'Stiff Neck' with a Barbell
zhlédnutí 651Před rokem
How to Fix Your 'Stiff Neck' with a Barbell
Best of: Cable Exercises for Upper Body Strength
zhlédnutí 1,2KPřed rokem
Best of: Cable Exercises for Upper Body Strength
Bars and Bands: How to Get The Best of Both Worlds
zhlédnutí 715Před rokem
Bars and Bands: How to Get The Best of Both Worlds
Hi, What is the best way to reach you by email?
Hi, I just added an email address to my about page.
Thank you for this deep dive. Loved how you broke down the biomechanics of the bar comprehensively! There is no other video that goes into this level of detail. 🙏
Thanks for the feedback.
Hi, I am 39 years old male. My weight is 74 kg. Been weight training for about 6 months. Nothing grip strength specific, but I do train forearms. I did the dead hang test (standard/average pull up bar thickness) just out of curiosity and I can hang 55 seconds. Is that good, bad, great, average? for my age and background? Thanks
Hi, I'd say that's not bad for someone who's been training 6 months and not doing much grip specific work. You could walk into any commercial gym and find people who've been exercising for quite a bit longer who can't do this. That said, I wouldn't stop here. Keep trying to add time or, if you can, get some Fat Gripz or similar as mentioned in the video and keep progressing. Happy Training
@@ExerciseLab thanks for the feedback. Appreciate it!
Thanks for mentioning the Saxon grips again. The V2 of those fit on a bigger diameter bar, and are easier to get on as well.
@@Eccles_basement_gym interesting. There's a V2 out now? I looked on the website and didn't see anything mentioned about this
Good explanations!
Thanks.
Just get a foam under desk foot rest. Cheaper and does the same thing.
Interesting idea. I might not be thinking of the same thing but the ones I'm familiar with are a little too squishy.
Good stuff. Maynard.
First time I’ve seen this exact set up. Thanks for putting it out there.
You are not even going below parallel with the exercise. Defeats the purpose of it.
Thanks! 👍🏻
You talk to much
Too much*
The squat in the Sissy Squat machine is more a Spanish Squat since your hips isn't locked out. I think both these and true Sissy Squats are great and target slightly different areas.
Yes you can sit back a little more on the sissy squat (unless you're using a very strong band for Spanish squats) but they are pretty similar.
Thank you for the unbiased review. Gary Reinl, the creator of Marc Pro, claims to have debunked the RICE protocol for acute injuries, and of course, his invention is the solution. What do you recommend as current best practices/standard of care for, say, an acute ankle sprain? Do you think that the Marc Pro has merit there? TIA
Yes while it hasn't exactly been widely adopted, I think the broader community is rethinking RICE. I generally shy away from anti-inflammatories unless I have a pretty strong reason to use them e.g. undue swelling after a knee replacement, but not for a typical ankle sprain, and yes, that may be a place the Marc Pro has something to offer. Not sure how much it would 'accelerate' recovery, but it may help some after the acute inflammatory phase.
spreader bar>?
you're doing it wrong. posture needs to be upright
yes as I explain in the video I do this intentionally to reduce excessive knee stress. I know 'true' sissy squats you sit back more but i'm trying to strike a balance between hitting the quads without hitting the knees too hard, so I sit back more than a regular squat, but not way back.
For your own benefit you need to work on the audio quality
Thanks for the feedback. Someone else alerted me to this and I started using a microphone on my more recent uploads. At some point, I plan on updating and reshooting a few of the older vids with poor audio
How does the low bar and high bar settings compare to using a regular barbell in those positions. Does it feel better or worse or similar?
I haven't tried to match a low bar position exactly as I'm often using it in safety or goblet squat lately. I would think you can achieve a pretty similar loading effect though. I'll have to give it a try one of these days and get back to you
Thank you. I have been hoping somebody would do an in depth review. I am not good with a camera so it wasn't going to be me 😅
😁
@@ExerciseLab I actually got the idea for them after using fat gripz for the first time, so it was cool you actually had them all there explaining it.
@@Eccles_basement_gym Thanks I'm glad you found it to be useful. I just figured I might as well since many people are more familiar with Fat Gripz.
@@ExerciseLab i was watching an inteview with Jake Jawarski (garage gym experiment/home gym con) and Riccardo Magni (armlifting usa) when it struck for me to develop and design these. I hope many people come here and understand the benefits.
@@Eccles_basement_gym Abmat seems to be on the rise/producing some solid products (no pun intended :) Hopefully they'll be able to get the word out.
I have my own sissy squat equipment also but love the idea of the band. Thx Rosie
One of my favorite bars in my gym. I've had the V2 for about 3 years now and wouldn't trade this for anything that exists today in the gym
yes, big kudos to Kabuki on this one :)
Posting this as its own comment: Just want to give an update. A nice, dense, 1.5 inch thick gardening pad works extremely well. Pretty much completely fixes the issue (of too much space between calf pad and foot rollers). I misspoke earlier. I had said "pad placed between shins and foot rollers" which is clearly the wrong way to do it. The pad should of course be placed behind the calves, essentially making the calf pad thicker, and your shins closer to the foot rollers. Also, raised heel weightlifting shoes help a lot too, as mentioned in the above video. Now it feels and performs as it should by default. Titan need to update this machine, allow the foot rollers to go much closer to the calf pad, and maybe lower the rollers slightly, as well as make them stationary, not spinning. They really do not need to spin and it would be more stable if they didn't.
Thanks for following up on this. I too like the feel with weightlifting shoes (if you happen to have some). I will give this a try
Just got mine in today, remodeling my workout shed. How do you store yours? I was gonna mount on wall but sleeves are quite tall straight up and gun rack seems like the cylinders would hit wall?
Glad to see you got one. If you look in some of my other recent videos you can see how I use a single barbell mount on the wall in the corner. I did have to widen it slightly (Dremel) for it to fit since it was a little tight
@@ExerciseLab I quickly looked at one. Do you leave the sleeves out to store on wall? Appreciate you sharing
@@the_grinch_life1187 I do leave the sleeves on since they aren't touching anything. I don't know that using a floor stand would be a great idea though, which is why I opted for a wall mount (just two bolts into a 2 x 4"). Seems to be holding it fine so far.
@@ExerciseLab gotcha. Thanks! 🙏
Is that the closest position for the foot roller? Seems too far away.
Yes that is actually my biggest knock on this product. I added extra padding to thicken them but it would've been nice if it was a bit closer to the shins
@@ExerciseLab I just bought it yesterday on the Black Friday sale. Someone in the customer reviews said that a thick foam gardening pad placed between the calves and the calf pad does a good job to tighten things up. I'm going to try that.
@@CaptJackAubreyOfTheRoyalNavy Ok thanks for the tip. I actually had a 1/2-1" sheet of foam laying around and similarly used that between my shins and the foam pads and that worked pretty well. If Titan would just make the foam pads bigger that would help a lot.
@@ExerciseLab Agreed. It's strange that Titan made an otherwise great sissy squat stand with such bafflingly wide spacing. Ah well, the foam hack seems to work ok. Still better than the other piece of crap sissy squat stands all over Amazon. I have the one from Leike Fitness, which seems to be the least crappy, but still has major problems and feels very cheap.
@@CaptJackAubreyOfTheRoyalNavy Good to know. Unfortunately I think a lot of exercise equipment goes straight from the drawing board to the production line without a lot of testing/user feedback.
Is this good for Tendonitis in knee
Would you say this could qork to replace SSB + a cambered bar?
I would say this could definitely replace a SSB bar (it basically is a SSB bar with more versatility) but not necessarily a cambered bar. I've also uploaded a cambered bar video: czcams.com/video/THBsD57OSx8/video.html you can checkout that discusses some of the pros/cons of cambered bars
@@ExerciseLab thanks but by camber bar I meant a squat bar with a big camber, I currently have the Rogue CB1, it def has camber longer than the kabuki at 16’’ drop, guessing the lvl4 position foe kabuki is probably 8-10
Ok got it. I've actually never used the Rogue CB1 but yes if it has a 16" drop that is definitely longer. I haven't measured the transformer but I would say 8-10" is about right. @@aba192
in this case, I'd say it probably boils down to personal preference somewhat as well. At a certain point I would imagine the drop/camber becomes a bit awkward and so any biomechanical advantages diminish. I don't know that to be the case with the CB1 however since I haven't used it. Looks like an interesting bar though. @@aba192
You've convinced me to get more of the same resistance bands to do band drop sets give more variety. Thank you!
Ya it's just a fun way to give bands like Therabands, which are sort of the de facto PT clinic bands, a bit more juice :)
The Athena cable attachment for Rep Fitness allows bands on the weight stacks so you get the benefit of quick weight selection plus progressive resistance from the bands KILLER for tricep extensions! I wish there was a device that let you measure what the real weight resistance was at various points of the lift though. Doing it this way lets you do drop sets on last set and absolutely torch the triceps.
Ok thanks and good to know. I will have to check this out
I see you have the Shake Strap, how do you like it?
I like it and have been using it mostly for tricep extensions and curls. It's a nice in between using a band vs rope attachment.
This is the bar THE ROCK uses to train his legs!
Ha, I didn't know that.
I have this for about a month its awesome! Helped get my squat up a lot in a month as its so comfortable! I also just started doing the hinge for my lower back and love it. One of these days will use the SSB setting to do Hatfield squats.
Yes as I continue using it I do like it more and more compared to traditional barbell squats. Kudos to Kabuki
excellent angles
Thanks
Probably the last exercise I would do for quads. I guess two each the wrong, but that’s way too much torque on the knee.
If you do it the way i describe in the video I think you can strike a balance between better quad recruitment and less knee torque
@@ExerciseLab Squats, hack squats… By the time you add the weight to get that effect, it’s not safe with zero benefit.
Again as mentioned in the video, there are strategies to overload the quads, not just with mechanical tension (adding weight as you suggest) which is only one way to induce muscle hypertrophy, but with metabolic stress.
@@Ont785 These Sissy Squats without a locked out hip (=Spanish Squats) are very close to hack squats as a movement.
I know you wont like this but you are in fact doing it wrong. Just saying. Your supposed to lean back
Yes I know, but as I describe in the video I don't lean excessively back to try and get the best of both worlds (quad emphasis without getting too much strain on the knee). I know this is less than ideal for muscle development in the short run but probably better in the long run. Always depends on the goals
🔥 "promo sm"
Great stuff. Thanks
Seems you are not utilizing a full range of motion.
Yes this is actually intentional. Really the only reason to sissy squat is quad emphasis for hypertrophy (it isn't really a functional movement), so I shorten the range just a bit to keep the tension on the quads while putting less stress on the knees. As I discuss in the video, I'll often use this machine as a 'burnout' after other exercises (squats, lunges, etc.) where I train a full range, so I'm not really worried about leaning way back or going super deep on these.
@@ExerciseLab It is functional for stuff like Heels dance or ballet, in ballet they do them on tip toes with heels together and knees driving out.
Lean back from more of a stretch. It's more of a true sissy squat. Look and see the way you're doing it as a warm-up and just basically an air squat
That level of exercise is great 👍
It looks like you've turned the press down into a push up. Another way, would be to just try some variation of push ups or dips, may be band assisted, or use a band to change strength curves and do some drop sets. You don't need to make your home workout look like a gym workout...
Yes the press down into a pushup is somewhat intentional. I tend to do a hybrid pushup style press down when I'm using more resistance because I find that a bit easier on the elbows
heres my take on this bar and some alternatives. this bar shines for tricep bench press ONLY. the edges that stick out on the kadillac bar is what makes it not worth buying. a duffalo bar is easier on the shoulders, has better range of motion (because it doesnt have the protruding edges) and can be used for squats. kadillac is ok for rows but because of the protruding edges a standard olympic bar gives a better range of motion. again, same with overhead presses- the kadillac is ok but awkward as the protruding edges force you to hold it further from your center of mass whereas a strongman log just feels better and can be rolled onto your chest using the same hand position. the kadillac bar looks cool and feels solid but its a 1 trick pony that doesnt excel at anything else and not worth its price tag imho.
Great video mate
2 questions 1.if we do this arrangements and do the curl with ez barbell or dumbells then is there any risk of bicep tear?? 2.can this be done without the band??
Well I'm afraid no exercise is completely without risk but generally speaking I wouldn't say this is a 'dangerous' exercise. It will place more stress on the bicep when the arm is fully extended (at the bottom position) with EZ bar/dumbbell vs bands however. Yes many people do preacher curls with an EZ bar or dumbbells.
What is the length of this roller??
It's a standard foam roller (6 inch diameter and 3 feet long)
I absolutely love this machine and it's part of every one of my quad-focused leg days - often the main working exercise. They suck so bad, walking afterwards is virtually impossible, stairs are an absolute nightmare and after a proper session my nickname is "crawl" 😂
Lol. Yes I've been there. I remember walking down a steep hill after a tough session and almost needed to walk backwards 😁
I bought one of these for my home gym. Best $120 I ever spent! I'm 62 years old and have been working out since I was 15 years old. I've had my best quad gains ever! I don't even squat anymore, I simply use my stand for 5 sets, then grind out a couple of high rep sets on my leg extension until my legs feel like they are going to explode, then do ham strings on my legs extension machine. I've never felt any quad exercise like I feel these on that stand!
Thanks for the informing video. I appreciate it 👍
Thanks brother 🙏✌️
So glad I found this video!! The secret to ranking - 'Promosm'.
Travis! great explanation - i always went for the straight bar, used the cambered only if it wasn't available - thing is, it didn't feel right cuz it felt easier so i thought it was cheating. now i know and this old dog just learned a new trick - thanks!
Do you think it's possible to build a decent physique using only resistance bands ?
Yes you can. Two of the key ingredients for muscle building are mechanical tension and progressive overload. You can certainly achieve both with bands, possibly close to weights if the bands are strong enough. Now if you're looking to get into pro bodybuilding then you're definitely also going to want to use weights, but if all you want is a decent physique, bands can definitely get you there.
@@ExerciseLab Yea just looking to pack on muscle and decent physique, not professional bodybuilding or anything like that. Thank you for the quick reply.
Nicely done. Good variations. Thank you.
Workout shoulder
Thank you very much i was looking for a quad workout at home with the resistance band and yours was really helpful just what i needed i will try it and am subscribing to your amazing channel❤️