Lower back strengthening exercises

Doug · 04-16-2007, 09:44 PM

The lower back is an important part of the core of the body as is at risk of injury if a weakness occurs. Click Here for lower back strengthening exercises.

Thebigark · 10-24-2007, 02:24 AM

Those are old lady exercises...I think by far the best lower back exercise is the deadlift and one of my favorites. If done correctly can be very safe and build a lot of thickness and mass.

Go out there and pick up something heavy.

beefy · 10-24-2007, 06:07 AM

dont be a smart ass... u cant know as much as some1 with 20+ years of exp

Saurus · 10-24-2007, 07:22 AM

Quote:

Originally Posted by Thebigark

Those are old lady exercises...I think by far the best lower back exercise is the deadlift and one of my favorites. If done correctly can be very safe and build a lot of thickness and mass.

Go out there and pick up something heavy.

What is best for you is not always best for someone else...

Doug · 10-24-2007, 09:16 AM

Quote:

Originally Posted by Thebigark

Those are old lady exercises...I think by far the best lower back exercise is the deadlift and one of my favorites. If done correctly can be very safe and build a lot of thickness and mass.

Go out there and pick up something heavy.

Oh we have an ego lifter.....

Deadlifts should not be performed by beginners until some experience and some lower back strength has been achieved.

And for your knowlege, anyone trying to build muscle deadlifts should be done at the end of the back routine. because they take more strength and energy reserves than any other exercise.

Deadlifts should not be done first in a routine, but should be done last, you will find that many top bodybuilders do the deadlift last in their routines becase it maintains maximum spinal erector strength for the rowing etc but pre-exhausts the upper back before moving onto the deadlifts, that way the deadlifts are more of an overall back exercise...

bbaker352 · 10-24-2007, 09:33 AM

Im pissed off that I cant do deadlifts! Apparently no one in the state of Florida knows. Every, I mean every time I try to do a deadlift, I feel like my lower back is going to snap in half. I KNOW it has to be form, but no one can seem to help me out down here. Thanks for the lower back exercises Doug... It will be helpful! Rep+

Doug · 10-24-2007, 09:53 AM

Quote:

Originally Posted by bbaker352

Im pissed off that I cant do deadlifts! Apparently no one in the state of Florida knows. Every, I mean every time I try to do a deadlift, I feel like my lower back is going to snap in half. I KNOW it has to be form, but no one can seem to help me out down here. Thanks for the lower back exercises Doug... It will be helpful! Rep+

Try doing hyper-extensions that builds up lower back,

Thanks for the rep+ appreciated

Saurus · 10-24-2007, 10:11 AM

One of my favourites is prone hip-thigh extensions:

- Lie face-down on a high bench with your legs hanging off the end of the bench. (Your groin should be at the bottom end of the bench.)
- Keeping your legs straight, lift them until they are parallel to your body. (your feet may be slightly higher.) Hold the bench for stability.
- Lower your legs down to the floor slowly until your toes just lightly touch the floor. Do not stop and let your legs rest on the floor - keep the tension - as soon as you feel your toes touch the floor, lift off for the next rep.

yitmy · 10-24-2007, 10:26 AM

Doug,
I am going to have to agree that these particular exercises are good but for someone with an injury, ie they are physical therapy exercises. I do not give them all at once or all of them ever(yet) in my practice.

To train your low back you need to stress balance! This is often forgotten in strength training. What this means is that if you want a strong back you ought to strengthen your abdominals too. The opposite is true if you want strong Abs work your back. The trunk muscles work together inorder to keep you upright and these babies are all endurance related musculature. That means that you need multiple reps in good form to adequately increase the strength in the area. 3 sets of 10 aint going to do it, also failure maybe a cause of potential injury. So reps should be in the time range...2 minutes plus.

For specific gym based exercises, the variety is all there. Saurus had a good exercise there and try it with the knee bent after the leg straight, then get back to me. Lat pull downs, or holding the bar and bending back backwards keeping good back curvature, done slowly both directions back and to rest could offer a lot of variety. I could go on, but I have to exercise now-bicep day before work...
-M

Doug · 10-24-2007, 12:44 PM

Quote:

Originally Posted by yitmy

Doug,
I am going to have to agree that these particular exercises are good but for someone with an injury,

So what would you give to an unconditioned male at the outset, his first session (s) in the gym enviroment to train the lower back, obviously hyper extensions or the exercise that Saurus refered to would be ok for someone who has some lower back strength but what about someone who has absolutely no lower back strength, has never exercised before...??

Quote:

Originally Posted by yitmy

That means that you need multiple reps in good form to adequately increase the strength in the area. 3 sets of 10 aint going to do it, also failure maybe a cause of potential injury. So reps should be in the time range...2 minutes plus.

You mean that to strengthen back and abs you have to perform reps for two minutes plus per set, to increase strength in those areas..??

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