♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Science says good mornings will wreck your back.
Oh my God.
So if I say good morning to somebody,
it's gonna wreck my back?
- Well, Bob, if you say good morning to anybody
you never know what's gonna happen.
I'm just kidding, just kidding.
No, we're gonna actually tell you what good mornings are
in case you don't, it's actually a form
of exercise and there's also other exercises
that are similar that can wreck your back.
- Right.
- So we wanna make sure we cover those today.
- Right, and there's some controversy
and that's what we wanna talk about.
We get comments about people who are serious weightlifters.
They know what they're doing.
They know what they're talking about.
They disagree with.
Sometimes I get comments and they disagree with us.
- They disagree with us and we we're fine with that
because I think that opens the dialogue
and that's how we all get smarter.
- So we're gonna clear that up a little bit,
- Both sides.
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I'm not sure what we're giving away,
but we're giving away something.
Right at Bob and Brad.
You'll find out we're giving away big stuff
all for five weeks in a row.
On a Sunday.
You know, they run a week, the sweepstakes
- Month of November, 2018.
- Yeah, so we're giving away a mattress the first week.
- Yeah. - That's really cool.
- A nice one too.
- Yeah, really nice.
All right, Brad, where are we going with this?
- Oh, okay.
So we're talking about, you know,
you're lifting weights,
you want to get stronger,
maybe your hamstrings to get stronger,
your back, a good lift.
And boy, you know, we go to the gym and you know
you see people working there and as therapists
every now and then you see someone doing a lift.
It's like, I wish they wouldn't be doing that lift
because it's gonna hurt their back eventually.
And this happens to be one of 'em.
- And when someone's doing these lifts
do you and go and hand them your card afterwards?
- I absolutely do not.
I'm just glad they're there.
And this usually doesn't work out very well.
- Yeah.
- But anyways.
- Let's show three things, Brad.
Where you could hurt your back
and then we'll discuss it why.
We wanna show good mornings first.
- Oh three lifts?
- Yeah three lifts.
- Right, okay, good mornings.
If you have a dumbbell.
This is our make believe dumbbell.
- It's not a dumbbell it's a bar.
- Barbell, I'm sorry. - Barbell, there we go.
- Bob thank you.
You have a plate here and a plate here.
So use your imaginations and we have it here
and we're gonna bend over like this.
Till your back is horizontal equal to the floor
and back up.
True it works the back muscles,
does a good job in the hamstrings.
But when we get to this position,
it's an issue we're looking at.
The next one is bent over
- Rolls. - Rolls.
- Where you're like this,
and you have your barbell.
You can do the dumbbells.
- You know, they're always trying to keep the arch
in the low back.
- Right. - We understand that.
We understand that's the way that you're trying to do it.
- And I understand I don't have very good mechanics
with these, I don't do these.
I don't like 'em.
And I've got an issue in my back that doesn't allow it.
It's called "spondylolisthesis".
But anyways, this is another one.
Any particular exercise when you bend over
like this puts a great deal of stress.
As a matter of fact, physical therapists,
as long as we've been around,
since the twenties or thirties.
When we teach someone how to lift weights,
we never teach 'em to lift.
Yeah if you're at work.
- If you're in the work environment, yeah.
We tell you never to lift like this.
- Right.
- Even though you're keeping your back straight
we always tell you to bend the knees
and come down like this, keeping your head up
and we're gonna show you in a second.
Why we want that. - Right.
And that's been studied for many, many studies.
Particularly in the work environment.
People don't want their employees getting injured.
So they teach 'em proper mechanics.
So why, if you not supposed to lift weight
at work like that, cause you're gonna hurt your back.
Why would it change in the gym?
- Where you're lifting massive weights.
- You're doing the exact same body mechanics
except for you using exercise weights.
So, you know, that's one of the things.
- The third thing that I was gonna show real quick.
Is the kettlebell swing.
So they teach you if you're doing proper form
at the kettlebell swing,
you're actually get the back
into a level position right here.
And then you're coming up like this.
- Right.
- And so you're going way down like this
you're hinging the hip.
And again, we believe it's better to actually go like this.
- Right.
- Which would be a normal lift posture.
- Sure.
- And do the swing this way instead of doing it this way.
- Right.
- And now Brad's gonna demonstrate why that's a issue.
- Okay, so we talked about science.
Science says, so as therapists, you know?
We have to learn physics,
and then we have to relate it to the human body,
and then how it is good or bad.
- Physics and biomechanics.
- There you go.
- [Bob] So how are we looking here?
Are we glaring?
No, we're not.
Okay.
- [Brad] Well you and I aren't glaring.
- We're glowing. - Glowing, there you.
Anyways this is my artwork.
But, and this little triangle here
if you go to therapy school,
they always draw pelvis that way.
And here's the back we got that horizontal person
the person here's the bell,
the barbell and the.
- [Bob] And the barbell's got a hundred pounds on it.
- [Brad] Right?
- [Bob] A hundred pounds total weight.
- Right, now if you try to figure out how much force
or it ends up being torque.
Because it's a rotational movement.
Pivoting at the hips.
You have, let's just say we got three foot torso
from the hips to where the weight is.
That's three foot, okay.
We've got a hundred pounds there so that the formula is
at three foot times, 100 pounds, 300 foot pounds.
So we've got torque.
That torque at the back, is actually at the focal point.
But as far as the discs,
the disc that is accepting the most force is L5, S1.
Which happens to be the disc that most commonly herniates.
- And it's also the area that most people
hurt their back in.
- Right.
- Let's say if it's even not the disc
let's say it's ligament or muscle.
- Sure, right. - I mean, L5, S1.
That's the one or L4, L5.
- Sure. - So it's the very low back.
- Right.
And it's just physics.
And then if you look at this purple line that represents
an arched back with proper mechanics.
The black line is a rounded back.
Now, if you do it properly, you hip hinge,
and you arch your back properly.
True that is better for the back.
But does it change 300 foot pounds of force in that spot?
- No. - No, not at all.
You still have that amount, but yeah.
I agree.
If you hip hinge, you arch your back.
It's gonna reduce the stress on the disc,
but there's still stress there.
And the second point is,
how many people do their exercises?
- [Both] Correctly.
A lot of times I'll see the,
you may think you're doing it right.
But if you had a video of yourself,
it's like, "oh, I'm not arching my back."
- I think some people bio mechanically
have very difficult getting that back into an arch.
- Right.
- You know, once you're this far down
and you're hamstrings are taught.
- Yeah.
- I think some people virtually can't get into an arch.
- Right.
- When you're, you know, when you're this far on.
- Sure. - It's just impossible.
- And even if you can and you get there,
let's say by you're gonna do a set of 10.
By seven, eight, nine.
You're getting fatigued and all,
anybody that has does an exercise
or whatever that requires form.
When you fatigue, the body is much more.
- I was just talking to my son last night
and he was doing deadlifts.
And he said, "no I was pretty good
till about the 10th or 11th one".
And then he started losing form.
- Right, right.
- And then he puts his-.
Your collars distracted me Brad.
- Oh I'm sorry, Bob.
- You got to.
- Oh Bob. Oh, thanks.
- Look at this.
- I feel much better now. - People are gonna be talking.
- I'm surprised Liz didn't say something.
- Yeah.
- Anyways, so form can start out good.
But as you fatigue, it can become poor.
Really causing the problem again.
- So again, look at here.
I dunno if we explained this well, Brad
but there's a hundred pounds.
It's three feet away from the stress point.
- [Brad] Right.
Which would be the hip.
- [Bob] Which increases the force.
So instead of lifting a hundred pounds
you're really lifting 300 pounds of stress on the back.
- Right, right. - Right or putting 300 pounds.
Right.
I know you said that, but I'm just clarifying.
- Yep. Yep.
Different words, but that's the whole thing.
So the idea is why strengthen these muscles
in a way that can hurt you?
Right. Over time, particularly.
Versus there's other really good exercises
that you can do without.
So if you don't put the back at this angle,
just like Bob talked about with the kettlebell swing.
You keep your back at more upright position.
Great, it decreases is three foot.
- And you're still getting a lot of benefit.
I mean, you're still getting a lot of strengthening
towards the back and hamstrings.
- Right.
- You don't need any more than that.
- I think I could probably come up
with five different exercises that you could do
to strengthen these same muscles,
and not risk, have that lower back pain.
- Exactly. - So.
- It's funny we put up that kettlebell one
just recently on how to do it.
- Right, right.
- And I had some people actually agreeing with me.
They're like, "no, I've been doing 'em that way for years.
I didn't agree with that other way".
- Right.
- "And my back did hurt the other way", so.
- So good mornings, bent over rolls.
- You can say good morning to people.
- Right. It won't hurt your back.
But don't do the good morning exercise though.
- Right, so once again.
- Brad, and I can fix just about anything.
- Except for.
- A broken heart.
- There you go, Bob
- We are working out it diligently.
- But this, this could work into that
somehow we could put a little heart in there
straighten things up, get the blood flowing right.
- I like how you try to rationalize things.
It never makes any sense to me at all so.
- Carry on. - Thanks for watching.