Lower Back Exercises,
Here are about 5 important exercises of Lower Back Exercises.
1.The barbell dead-lift.
How To Do The Barbell Deadlift
Starting position: Stand in front of a loaded barbell.
While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise.
Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Warning:This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
Starting position: Stand in front of a loaded barbell.
While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise.
Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Warning:This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
2. Hyperextensions.
How To Do Hyperextensions
Starting position: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head.
Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
Starting position: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head.
Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
3. Good mornings.
How To Do Good Mornings
Starting position: Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
4. Stiff legged barbell dead-lifts.
How To Do Stiff-Legged Barbell Dead-lifts
Starting position: Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Warning: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
Starting position: Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Warning: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
5. Rack pulls.
How To Do Rack Pulls
Starting position: Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.
Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
Be sure to pull your shoulders back as you complete the movement.
Starting position: Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.
Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
Be sure to pull your shoulders back as you complete the movement.
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