Lower back exercises

pabloB

pabloB

pabloB

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Chelmsford Essex
Morning,

Would someone be kind enough to give some good routines for lower back? I'm doing a lot of kettle bell swings ( 1 min 16kg bell x3) and dead lifts! But I need some variety! Have no idea why but seem to have an issue isolating this area :( !

Cheers peoples

Paul
 
There are loads, bent over barbell rows, seated rows, hyper extensions, i would try Good Mornings for targeting lower back
 
Robbie G said:
Deadlifts are doing wonders for my lower back. I used to get back ache, not anymore. Very energetic exercise.
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I really hope that is going to be the same for me. I have suffered with lower back pain for years, and recently it has been getting worse. I'm hoping through deadlifts and general core strength work, that most of the pain will magically vanish.

I have to say that after yesterday's session in the gym where the PT had me doing loads of deadlifts, squats and clean and presses that my back today feels a lot better than it has for a long time. Same can't be said for my glutes and shoulders! The doms are currently making it a little tricky to walk. :D
 
kylew said:
Rackpulls can be good, essentially the end portion of a deadlift, where your lower back comes in to it the most.
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:o
It shouldn't! End of deadlift should be hips, any back extension is a result of breaking form, although this is inevitable as you approach max effort to a certain extent.
 
Dead lifts are all that you need really, my lower back is nicely developed from doing them. Add in stiff leg dead lift on leg days as well and it's more than enough.
 
LiE said:
Dead lifts are all that you need really, my lower back is nicely developed from doing them. Add in stiff leg dead lift on leg days as well and it's more than enough.
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That's why I was wondering why OP wanted the isolation. Considering he's also doing kettlebell swings which are awesome...
 
Look up some core exercises if you want some bodyweight type training, and simply single out the back ones to make it more intense. I'd be happy to give you and endless list if you want :p. If it's weighted training, it depend on the strength of your back already although you are doing right with the KB swings so something like hyper-extensions would be a good place to start, of course add a dumbbell if BW is too easy :)
 
kai said:
There are loads, bent over barbell rows, seated rows, hyper extensions, i would try Good Mornings for targeting lower back
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Personally I'd avoid good mornings as a lot of people lack the hamstring flexibility and also core strength so end up doing a standing bent over hyperextension :/ However if you feel they work for you and are confident you're doing them properly then keep at it.

As mentioned there are plenty of other exercises that will target you're back as a whole:

Deadlifts,
Squats,
B.O.R/Seated Row
SLDL
Plank
Hyperextensions
Glute bridges

All of those will help improve your core stability. The last thing you want is to have a super strong trunk and weak core as the imbalance will present problems.
 
Good mornings are great. You just need to start with a light weight and work on your technique.

People try and jump in with too much weight.
 
icecold said:
:o
It shouldn't! End of deadlift should be hips, any back extension is a result of breaking form, although this is inevitable as you approach max effort to a certain extent.
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It depends if their back problem is the same as mine I suppose. :p

For me, rackpulls hit the exact area that's weak. Lower back pain is something that I've suffered with for a very long time, and doing deadlifts is the only thing that helped it to the extent that my back worked properly. From just past my knees is really hard when it comes to deadlift because of my back issue, rather than my back coming in to it, it's just about the stability really.
 
I've suffered with lower back muscle spasm for years, and over the last two years it's been quite bad. I do weight training 3 times a week, and stubbornly refuse to let it stop me, but sometimes it is a bit of a crippler. This year I've decided to try and do more for my legs, which is an area I tend to overlook.

Last week someone at the Gym suggested doing squats, but with a box under my bum set to a height that ensures I go past parallel to the floor. I carefully did these with 40Kg, and managed 3x10. I have to say since doing this my lower back has been a bit better, I actually got a pumped feeling there after doing the squats, so I definately hit the area. I'm doing them again tonight so I'll see if that helps. My legs suffered serious DOM's so clearly an area I need to focus on!

I do wonder if some instances of lower back pain is due to an inbalance with regard to abdominal strength, I certainly do more crunches etc than hyper extensions...
 
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