Last Updated on April 7, 2023 by admin
There are so many back exercises out there that pose just as much risk as they do benefit and though I’m not trying to use scare tactics, when they parallel facts, there’s not much I can do. Having a good machine that forces people to stabilize and mobilize in the right places can really save throwers.
Update: Even the new strap double hip is a great new addition to weight rooms but it doesn’t recruit quite like the one double hip and back machines. I highly suggest trying to find one of these machines and adding it to your throwing programs. You will literally set records and and decrease injuries from your throwing teams with one machine.
There aren’t too many of these machines around anymore. Gyms have given way to dead lifting platforms, fancy 1 leg hip extension machines and other modalities to train our hips and lower spines. I’ve yet to find a decent comparative machine to the double hip back extension machines like these ones.
These old double hip and back machines are awesome but they’re a little tricky to figure out and they can be a touch noisy if you let them crash down on each rep. These and other random reasons have caused their unfair removal from various gyms. Keep in mind, physical challenges and noise are two things that should occur in a gym. Use a towel under the seatbelt if you life heavier amounts of weight so it doesn’t dig into your hips.
Why they work so well for Javelin Throwers
First, they force both glutes to fire. They get the glute to fire in a very smooth way and are much like the barbell hip drives we see folks doing at the gym these days however, they provide much more range with the floor not being in the way. I used these machines a great deal when I was throwing and they really do create the right actions on your back and make you bomb proof when throwing.
Second, they passively stretch the hip flexors and help the hips stay even and strong. So really that’s a few more things they do but we can’t advocate these machines enough.
Double hip and back machines can even be used for rehab at lower intensities. I routinely have to restore these movements among my javelin throwers. They do an even better job than I can to restore good motion and glute recruitment. Far better than a generic hip lift or dead lift.
They also serve to really strengthen the posterior chain for high performance sports like javelin, discus and shot put while helping the athlete focus on stability and mobility in all the right places.
If you see one in a gym or are serious about adding a great machine to your strength training program, pick one up used. They’re a wonderful machine for hip power, lower back strength and stretching out the hip flexors evenly. What more could you ask for?
Cheers,
