Cutting Edge Fitness - Trainer Tutorial

Low Back Machine (LB)

Introduction for new clients: The Low Back machine works the muscles that extend your torso backwards from your hips. The main muscles targeted are the lower portions of the spinae erectors on either side of the spine.

Targets Spinae Erectors (Iliocostalis, Longissimus, and Spinalis)

Setup

1. Set the seat position:
• Raise or lower the seat bottom using the brake lever on the right side.
• For a new client, set the seat to its highest position (1) and you can adjust it downward if necessary after the client is seated. (But to raise the seat you will have to ask the client to dismount the machine.)
2. Tilt and slide the footrest to its lowest position:
• Place your left foot or hand on the center of the footrest, just in front column on which it slides.
• With your right hand pull up slightly on the front center edge of the footrest. You only need to tilt it slightly.
• Press evenly on the footrest, in the direction in which the footrest needs to slide. Pressing down too hard (rather than at a slight angle) will cause the footrest to bind. Practice lowering this to avoid looking like a klutz in front of a client!
3. Remove the weight pin so the movement arm and the upper back pad move easily, and lift the pad away from the seat so the client can enter easily.
4. Seat the client. For a new client, check and adjust the seat height relative to the short, vertical rear seat pad. The vertical pad must hold the hips in the seat as the client extends, but should not make contact with (and restrict the extension of) the client's lower back. This will be setting number 1 or 2 for most people.
5. Instruct the client to tighten both seat belts snugly. The belt higher on the thighs is particularly important as the client will exert upward pressure against that belt approaching the end of the positive phase, when the back is arching. That belt must prevent the client from popping up and over the short vertical back pad.
6. Tilt the footrest and slide it up so that it lightly supports the client's feet and brings the knees to a 90-degree angle. (The numbered scale on the footrest post has worn off, and cannot be read.)
7. Insert the weight pin (or instruct the client to do that).
8. Have the client lean forward, crossing arms and placing hands on shoulders.
   

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Machine Use and Cues

1. For newer clients review the movement pattern: Focus on your low back muscles to extend all of the way back until you feel the weight touch the bumper. Then resist with your low back muscles while lowering the weight. This is a large range of motion, and it may take a while for you to develop a steady movement speed for the 10/10 (positive and negative) phases. It's impossible to perform this movement without involving the glutes and hamstrings, but try to minimize the use of the legs and do as much work as possible with the low back.
2. Stand to the right side of the machine, where you can see both the client's full range of movement and the weight stack.
3. Count down and begin.
4. Cues:
   • Keep your head stable - neutral or slightly forward.
   • Do not tilt your head back as you extend.
   • Do not turn your head to look at the weight stack.
   • Focus on your your back (not your legs).
   • Press all of the way back until you feel the bumper.
   • Squeeze for a couple of seconds at the top (beginning with the third rep).
5. Approaching failure, have the client stop and hold for 10 seconds with the back vertical. (No additional resistance is applied by the trainer on this machine.)
6. On the workout log, note the total time, any weight adjustments for the next use of the LB machine, and any other significant points or observations.

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