Substitute for "roman chair"?

I have a sudden craving for a roman chair, aka back-extension station, for
lower-back and oblique work. Anybody know of any substitutes?

ep

"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote:

>I have a sudden craving for a roman chair, aka back-extension station, for
>lower-back and oblique work. Anybody know of any substitutes?

Sit sideways in a regular chair, and put your ankles under the edge of
a bed. I have used that method for Roman chair crunches while
traveling, and it is very effective.

"JMW" <jmwilliams@enforcergraphics.f2s.com> wrote in message
news:s0mto2ph33vc5akl1nh7vssfh3aoomtvao@4ax.com...
> "Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote:
>
>>I have a sudden craving for a roman chair, aka back-extension station, for
>>lower-back and oblique work. Anybody know of any substitutes?
>
> Sit sideways in a regular chair, and put your ankles under the edge of
> a bed. I have used that method for Roman chair crunches while
> traveling, and it is very effective.

What a simple and effective solution. Thank you!

ep

John Williams wrote:
> "Edna Pearl" wrote:
>
> > I have a sudden craving for a roman chair, aka
> > back-extension station, for lower-back and oblique
> > work. Anybody know of any substitutes?

http://www.nismat.org/orthocor/progr...ck/backex.html

The following URL offers greater detail on the exercise shown as number
13 in the preceding URL:

http://www.contentmart.com/ContentMa...=173&content=1


> Sit sideways in a regular chair, and put your ankles
> under the edge of a bed. I have used that method for
> Roman chair crunches while traveling, and it is very
> effective.

Cool.

And found this while Googling for substitutes:

http://www.netfit.co.uk/menu.htm

--
Curt

"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote in message
news:31Ajh.10839$641.3958@bignews4.bellsouth.net.. .
>I have a sudden craving for a roman chair, aka back-extension station,
>for lower-back and oblique work. Anybody know of any substitutes?

Laying backwards over an exercise ball on the floor and curling up from
there - a lot of similarities to an rc situp.

FWIW, if you have the space, you can get a decent enough adjustable
rc/glute-ham gadget for not much more than $200, if memory serves. I
bought one a while back and am glad I have it.

-S-
http://www.kbnj.com

Dnia 2006-12-24 Edna Pearl napisa³(a):
> I have a sudden craving for a roman chair, aka back-extension station, for
> lower-back and oblique work. Anybody know of any substitutes?

Saxon bend works well for obliques. You hold a pair of dumbbells
overhead and then you bend sideways. It's very demanding, so start
light. Side press does work obliques very well. You press a single
dumbbell overhead without bending your knees, but pushing your hip
"under" your working arm is fine. One armed snatches work both lower
back and obliques. Russian twist is fine for obliques too. Windmill
works both lower back and obliques. Romanian deadlift is very good for
lower back.

Generally speaking, if you spend some of your training time with
unilateral overhead work, you shouldn't need any more oblique work.
Deadlifts of sorts should cover your lower back fine. What I mean is
that isolating those body parts shouldn't be necessary if you select
your exercises in such a way that they receive as much stimulus as they
are able to recover from between workouts. But of course, there is
nothing wrong per se in doing roman chair exercises.

--
Andrzej Rosa 1127R

"Andrzej Rosa" <bakters@yahoo.com> wrote in message
news:emmtk0$4gc$1@inews.gazeta.pl...
> Dnia 2006-12-24 Edna Pearl napisa³(a):
>> I have a sudden craving for a roman chair, aka back-extension station,
>> for
>> lower-back and oblique work. Anybody know of any substitutes?
>
> Saxon bend works well for obliques. You hold a pair of dumbbells
> overhead and then you bend sideways. It's very demanding, so start
> light. Side press does work obliques very well. You press a single
> dumbbell overhead without bending your knees, but pushing your hip
> "under" your working arm is fine. One armed snatches work both lower
> back and obliques. Russian twist is fine for obliques too. Windmill
> works both lower back and obliques. Romanian deadlift is very good for
> lower back.

Thanks for all the tips, Andrzej and all you guys. Great stuff.

Funny you should mention one-armed snatches. I've never done much one-armed
work, and that rosstraining.com video really got me thinking about that. It
looks like it would be really good for core-strength and added safety and
strength for real-life lifting of heavy stuff. I'm thinking that's going to
be my next big change in my work-out, when I come back from this trip I'm
about to leave on tomorrow.

> Generally speaking, if you spend some of your training time with
> unilateral overhead work, you shouldn't need any more oblique work.

See, that's where I have a problem. You may recall a while back that I
mentioned some damage to my left posterior deltoid and my triceps brachii.
It's getting better -- sloooowwwwwly -- but one of the big problems I'm
having is with my overhead work. If I move wrong, it hurts in that dang
deltoid so badly I'm afraid I'll just freak out and drop the dumbbell on my
foot. So I have been really wimpy about overhead work lately, and I'm
feeling it. My mid-back and chest are progressing pretty well, but I think
I'm not doing well in the shoulders and neck -- because I'm having to "work
around" this tendonitis from pulling too much weight a few months ago with
my left arm.

> Deadlifts of sorts should cover your lower back fine. What I mean is
> that isolating those body parts shouldn't be necessary if you select
> your exercises in such a way that they receive as much stimulus as they
> are able to recover from between workouts.

Sure, sure.

> But of course, there is
> nothing wrong per se in doing roman chair exercises.

And variety is nice.

ep

"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote in message
news:z%Cjh.10892$641.6614@bignews4.bellsouth.net.. .
> "Andrzej Rosa" <bakters@yahoo.com> wrote in message
> news:emmtk0$4gc$1@inews.gazeta.pl...
>> Dnia 2006-12-24 Edna Pearl napisa³(a):
>>> I have a sudden craving for a roman chair, aka back-extension station,
>>> for
>>> lower-back and oblique work. Anybody know of any substitutes?
>>
>> Saxon bend works well for obliques. You hold a pair of dumbbells
>> overhead and then you bend sideways. It's very demanding, so start
>> light. Side press does work obliques very well. You press a single
>> dumbbell overhead without bending your knees, but pushing your hip
>> "under" your working arm is fine. One armed snatches work both lower
>> back and obliques. Russian twist is fine for obliques too. Windmill
>> works both lower back and obliques. Romanian deadlift is very good for
>> lower back.
>
> Thanks for all the tips, Andrzej and all you guys. Great stuff.
>
> Funny you should mention one-armed snatches. I've never done much
> one-armed work, and that rosstraining.com video really got me thinking
> about that. It looks like it would be really good for core-strength and
> added safety and strength for real-life lifting of heavy stuff. I'm
> thinking that's going to be my next big change in my work-out, when I come
> back from this trip I'm about to leave on tomorrow.
>
>> Generally speaking, if you spend some of your training time with
>> unilateral overhead work, you shouldn't need any more oblique work.
>
> See, that's where I have a problem. You may recall a while back that I
> mentioned some damage to my left posterior deltoid and my triceps brachii.
> It's getting better -- sloooowwwwwly -- but one of the big problems I'm
> having is with my overhead work. If I move wrong, it hurts in that dang
> deltoid so badly I'm afraid I'll just freak out and drop the dumbbell on
> my foot. So I have been really wimpy about overhead work lately, and I'm
> feeling it. My mid-back and chest are progressing pretty well, but I
> think I'm not doing well in the shoulders and neck -- because I'm having
> to "work around" this tendonitis from pulling too much weight a few months
> ago with my left arm.
>
>> Deadlifts of sorts should cover your lower back fine. What I mean is
>> that isolating those body parts shouldn't be necessary if you select
>> your exercises in such a way that they receive as much stimulus as they
>> are able to recover from between workouts.
>
> Sure, sure.
>
>> But of course, there is
>> nothing wrong per se in doing roman chair exercises.
>
> And variety is nice.

As a result of that rosstraining video, I bought 35 and 50 # dbs, to see how
it would go.
It's ossum.
And pretty comfortable, because you have so many degrees of freedom to
adjust.
Ross uses 125# in the lifts, 75# in the swing--and he's a little bit of a
guy!
Now, I'm going to commit to matched pairs, and heavier dbs.
The variety is extensive, from single dbs, to dual dbs, to types of lift,
foot position, you name it.
I never really appreciated dbs, before this.
You can also burn prodigious amounts of calories in these type lifts, with
suitable weights.
--
------
Mr. P.V.'d (formerly Droll Troll), Yonkers, NY

Stop Corruption in Congress & Send the Ultimate Message:
Absolutely Vote, but NOT for a Democrat or a Republican.
Ending Corruption in Congress is the *Single Best Way*
to Materially Improve Your Family's Life.
The Solution is so simple--and inexpensive!

entropic3.14decay at optonline2.718 dot net; remove pi and e to reply--ie,
all d'numbuhs





>
> ep
>
>

"Proctologically Violated©®" <entropic3.14decay@optonline2.718.net> wrote in
message news:tnDjh.243$9H5.66@newsfe11.lga...
>
>
> "Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote in message
> news:z%Cjh.10892$641.6614@bignews4.bellsouth.net.. .
>> "Andrzej Rosa" <bakters@yahoo.com> wrote in message
>> news:emmtk0$4gc$1@inews.gazeta.pl...
>>> Dnia 2006-12-24 Edna Pearl napisa³(a):
>>>> I have a sudden craving for a roman chair, aka back-extension station,
>>>> for
>>>> lower-back and oblique work. Anybody know of any substitutes?
>>>
>>> Saxon bend works well for obliques. You hold a pair of dumbbells
>>> overhead and then you bend sideways. It's very demanding, so start
>>> light. Side press does work obliques very well. You press a single
>>> dumbbell overhead without bending your knees, but pushing your hip
>>> "under" your working arm is fine. One armed snatches work both lower
>>> back and obliques. Russian twist is fine for obliques too. Windmill
>>> works both lower back and obliques. Romanian deadlift is very good for
>>> lower back.
>>
>> Thanks for all the tips, Andrzej and all you guys. Great stuff.
>>
>> Funny you should mention one-armed snatches. I've never done much
>> one-armed work, and that rosstraining.com video really got me thinking
>> about that. It looks like it would be really good for core-strength and
>> added safety and strength for real-life lifting of heavy stuff. I'm
>> thinking that's going to be my next big change in my work-out, when I
>> come back from this trip I'm about to leave on tomorrow.
>>
>>> Generally speaking, if you spend some of your training time with
>>> unilateral overhead work, you shouldn't need any more oblique work.
>>
>> See, that's where I have a problem. You may recall a while back that I
>> mentioned some damage to my left posterior deltoid and my triceps
>> brachii. It's getting better -- sloooowwwwwly -- but one of the big
>> problems I'm having is with my overhead work. If I move wrong, it hurts
>> in that dang deltoid so badly I'm afraid I'll just freak out and drop the
>> dumbbell on my foot. So I have been really wimpy about overhead work
>> lately, and I'm feeling it. My mid-back and chest are progressing pretty
>> well, but I think I'm not doing well in the shoulders and neck -- because
>> I'm having to "work around" this tendonitis from pulling too much weight
>> a few months ago with my left arm.
>>
>>> Deadlifts of sorts should cover your lower back fine. What I mean is
>>> that isolating those body parts shouldn't be necessary if you select
>>> your exercises in such a way that they receive as much stimulus as they
>>> are able to recover from between workouts.
>>
>> Sure, sure.
>>
>>> But of course, there is
>>> nothing wrong per se in doing roman chair exercises.
>>
>> And variety is nice.
>
> As a result of that rosstraining video, I bought 35 and 50 # dbs, to see
> how it would go.
> It's ossum.
> And pretty comfortable, because you have so many degrees of freedom to
> adjust.

Right -- I can see that. Which means I can work around my injuries better
with dumbbells -- like, I can't do a military press with a barbell, but i
can with dumbbells because i can turn the arm a little bit to take the
pressure off the sore deltoid. (But the injury also means that some of my
bits aren't getting worked properly when I lift.)

And that one-armed lift is so complex, plus so many degrees of freedom. It
looks great. Looking forward to it.

ep

Dnia 2006-12-24 Edna Pearl napisa³(a):
> "Andrzej Rosa" <bakters@yahoo.com> wrote in message
> news:emmtk0$4gc$1@inews.gazeta.pl...
>> Dnia 2006-12-24 Edna Pearl napisa³(a):
>>> I have a sudden craving for a roman chair, aka back-extension station,
>>> for
>>> lower-back and oblique work. Anybody know of any substitutes?
>>
>> Saxon bend works well for obliques. You hold a pair of dumbbells
>> overhead and then you bend sideways. It's very demanding, so start
>> light. Side press does work obliques very well. You press a single
>> dumbbell overhead without bending your knees, but pushing your hip
>> "under" your working arm is fine. One armed snatches work both lower
>> back and obliques. Russian twist is fine for obliques too. Windmill
>> works both lower back and obliques. Romanian deadlift is very good for
>> lower back.
>
> Thanks for all the tips, Andrzej and all you guys. Great stuff.
>
> Funny you should mention one-armed snatches. I've never done much one-armed
> work, and that rosstraining.com video really got me thinking about that. It
> looks like it would be really good for core-strength and added safety and
> strength for real-life lifting of heavy stuff. I'm thinking that's going to
> be my next big change in my work-out, when I come back from this trip I'm
> about to leave on tomorrow.

Like they say, one picture is worth thousand words, and a video is
even better. ;-) And you are right in thinking that this stuff strengthens
your back "the right way" for real life back safety.

>> Generally speaking, if you spend some of your training time with
>> unilateral overhead work, you shouldn't need any more oblique work.
>
> See, that's where I have a problem. You may recall a while back that I
> mentioned some damage to my left posterior deltoid and my triceps brachii.
> It's getting better -- sloooowwwwwly -- but one of the big problems I'm
> having is with my overhead work. If I move wrong, it hurts in that dang
> deltoid so badly I'm afraid I'll just freak out and drop the dumbbell on my
> foot. So I have been really wimpy about overhead work lately, and I'm
> feeling it.

Try swings then. I wrote how to do them with dumbbells, but in case
you happen to like a kettlebell offset center of fluff, it's very easy
to make something which will swing well. Just thread some chain, rope,
even a belt, through several plates and eventually some PVC pipe for
grip. It works. I tried it. It will target your lower back more then
obliques, but it will work both. Outside the legs one-armed swings work
obliques more. Suitcase deadlifts, side bends, suitcase high pulls are
other reasonable exercises which will strengthen your core well enough.

> My mid-back and chest are progressing pretty well, but I think
> I'm not doing well in the shoulders and neck -- because I'm having to "work
> around" this tendonitis from pulling too much weight a few months ago with
> my left arm.

Regarding tendonitis, just let it rest. Tendons do not grow stronger
after they are injured, so it makes no sense to push it. Regarding
shoulders, do flyes. Women need shoulders even more than men to look
good, so if I was a woman training at leas partially for aesthetics,
I'd be sure to work my shoulders. For slightly better force curve, one
may choose to do one-armed side-laterals while leaning sideways against
the wall, or sitting sideways on an incline bench. Or you can do both
side-bend and side-laterals at the same time for both oblique and
deltoid stimulation.

--
Andrzej Rosa 1127R

"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote in message
news:5sDjh.10901$641.3529@bignews4.bellsouth.net.. .
> "Proctologically Violated©®" <entropic3.14decay@optonline2.718.net>
> wrote in message news:tnDjh.243$9H5.66@newsfe11.lga...
>>
>>
>> "Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote in message
>> news:z%Cjh.10892$641.6614@bignews4.bellsouth.net.. .
>>> "Andrzej Rosa" <bakters@yahoo.com> wrote in message
>>> news:emmtk0$4gc$1@inews.gazeta.pl...
>>>> Dnia 2006-12-24 Edna Pearl napisa³(a):
>>>>> I have a sudden craving for a roman chair, aka back-extension
>>>>> station, for
>>>>> lower-back and oblique work. Anybody know of any substitutes?
>>>>
>>>> Saxon bend works well for obliques. You hold a pair of dumbbells
>>>> overhead and then you bend sideways. It's very demanding, so start
>>>> light. Side press does work obliques very well. You press a
>>>> single
>>>> dumbbell overhead without bending your knees, but pushing your hip
>>>> "under" your working arm is fine. One armed snatches work both
>>>> lower
>>>> back and obliques. Russian twist is fine for obliques too.
>>>> Windmill
>>>> works both lower back and obliques. Romanian deadlift is very good
>>>> for
>>>> lower back.
>>>
>>> Thanks for all the tips, Andrzej and all you guys. Great stuff.
>>>
>>> Funny you should mention one-armed snatches. I've never done much
>>> one-armed work, and that rosstraining.com video really got me
>>> thinking about that. It looks like it would be really good for
>>> core-strength and added safety and strength for real-life lifting of
>>> heavy stuff. I'm thinking that's going to be my next big change in
>>> my work-out, when I come back from this trip I'm about to leave on
>>> tomorrow.
>>>
>>>> Generally speaking, if you spend some of your training time with
>>>> unilateral overhead work, you shouldn't need any more oblique work.
>>>
>>> See, that's where I have a problem. You may recall a while back
>>> that I mentioned some damage to my left posterior deltoid and my
>>> triceps brachii. It's getting better -- sloooowwwwwly -- but one of
>>> the big problems I'm having is with my overhead work. If I move
>>> wrong, it hurts in that dang deltoid so badly I'm afraid I'll just
>>> freak out and drop the dumbbell on my foot. So I have been really
>>> wimpy about overhead work lately, and I'm feeling it. My mid-back
>>> and chest are progressing pretty well, but I think I'm not doing
>>> well in the shoulders and neck -- because I'm having to "work
>>> around" this tendonitis from pulling too much weight a few months
>>> ago with my left arm.
>>>
>>>> Deadlifts of sorts should cover your lower back fine. What I mean
>>>> is
>>>> that isolating those body parts shouldn't be necessary if you
>>>> select
>>>> your exercises in such a way that they receive as much stimulus as
>>>> they
>>>> are able to recover from between workouts.
>>>
>>> Sure, sure.
>>>
>>>> But of course, there is
>>>> nothing wrong per se in doing roman chair exercises.
>>>
>>> And variety is nice.
>>
>> As a result of that rosstraining video, I bought 35 and 50 # dbs, to
>> see how it would go.
>> It's ossum.
>> And pretty comfortable, because you have so many degrees of freedom
>> to adjust.
>
> Right -- I can see that. Which means I can work around my injuries
> better with dumbbells -- like, I can't do a military press with a
> barbell, but i can with dumbbells because i can turn the arm a little
> bit to take the pressure off the sore deltoid. (But the injury also
> means that some of my bits aren't getting worked properly when I
> lift.)
>
> And that one-armed lift is so complex, plus so many degrees of
> freedom. It looks great. Looking forward to it.

And now you see why we kettlebell fans like our one-armed kettlebell
military presses so much. It is even more friendly to high-mileage
shoulders than a one-armed db press. The wrist is straight and the
balance component is different because the weight is on the back of your
forearm. You end up almost pushing the weight away from you as you
press up.

-S-
http://www.kbnj.com


> ep
>

On Sun, 24 Dec 2006 14:45:52 -0500, JMW
<jmwilliams@enforcergraphics.f2s.com> wrote:

>"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote:
>
>>I have a sudden craving for a roman chair, aka back-extension station, for
>>lower-back and oblique work. Anybody know of any substitutes?
>
>Sit sideways in a regular chair, and put your ankles under the edge of
>a bed. I have used that method for Roman chair crunches while
>traveling, and it is very effective.

I doubt whether you had full control of the car at the time; it sounds
a very silly and dangerous manoeuvre to me.

Merry Christmas John! ;o)