Please Scroll Down to See Forums Below What are some nice lower back exercises? I'm really nervous about working on my back. I keep hearing from people that if you do it wrong you can hurt yourself and will never recover from it. When I do back day. (5 times so far, one time a week) I never really feel it like I feel other muscle groups. Is that normal, am I not training hard enough for my back? I use a bowflex and free weights and home and I trust all of you more a lot more then people at the la fitness here. I tried going in and asking them but they are more interested in me signing up then actually helping.
Lower back
- Thread starter specialc
- Start date
Deadlifts for lower back bro. Well actually... deadlifts for entire back...
And as for not feeling it in your back. Imagine your arms are hooks, concentrate on flaring your lats or squeezing your shoulder blades together or whatever depending on what exercise your doing. You dont want to be pulling through your biceps.
And as for not feeling it in your back. Imagine your arms are hooks, concentrate on flaring your lats or squeezing your shoulder blades together or whatever depending on what exercise your doing. You dont want to be pulling through your biceps.
B
Big_BK
Guest
IMO back injuries are over rated. You REALLY have to be fucking up on form to screw your back up. You can tell the difference between injury pain and general muscle strain pain. Keep your back straight and weight light until you get the hang of things, don't try to go all out at first or you are asking for trouble. Your best bet is having someone teach you proper form, next time you see someone at your gym ask them if they can teach you.
Well beside the Deadlift which was mentioned..... I think the best "lower back" exercise has to be hyper extensions on a Hyper Bench. I do these every time I step into the gym as a part of an active warm up and I will usually do 3-5 sets of 10-20 reps on my lower body day. Hypers will strengthen your erectors and they act as a therapeutic rehabilatory exercise as well. Good mornings are a great low back exercise too, but I think Deads and Hypers should make up the bulk of you lower back training.
desmond
New member
What about lower back for endurance?
The current routine I'm on calls for high rep squats? And at times my lower back struggles. I realise its just lactic acid, but sometimes it robs me off a few reps, which really shits me off.
Should I just do high reps hypers? Or high rep rack pulls?
For low rep deads/squats, my lower is fine, just gives out on higher reps. Plus, I'm on omega ATM and don't do these exercises lower reps.
The current routine I'm on calls for high rep squats? And at times my lower back struggles. I realise its just lactic acid, but sometimes it robs me off a few reps, which really shits me off.
Should I just do high reps hypers? Or high rep rack pulls?
For low rep deads/squats, my lower is fine, just gives out on higher reps. Plus, I'm on omega ATM and don't do these exercises lower reps.
I do not like high rep rack pulls or deads. Even though I push my deads into the 8 rep range at times I feel high rep pulling leads to bad form and injuries.
I am doing hypers three times a week along with squats and deads with no problems. As long as your low back is recovering from the high(er) rep hypers then I see them as fine. I would stay in the 10-20 rep range at first. I know Bill Star has some of his athletes do sets of 100 on hypers. I couldn't imagine the burn lol
I am doing hypers three times a week along with squats and deads with no problems. As long as your low back is recovering from the high(er) rep hypers then I see them as fine. I would stay in the 10-20 rep range at first. I know Bill Star has some of his athletes do sets of 100 on hypers. I couldn't imagine the burn lol
Jocques Straap
New member
Good advice so far guys.
Most lower back injuries are a result of poor form, as the others have mentioned. The studies I have seen show that their is a similar risk to your lower back when using heavily weight vs. no weight. You are just as likely to injure you lower back bending down to tie your shoe as you are performing a heavy deadlift or squat. It's all about avoiding rounding and losing tension of the erectors. As your lower back rounds, the tension is lost and the stress of the exercise is shifted from the big erector muscles to the tiny ligaments, and intervertebral muscles of your spine. This is what causes injury.
I'm not really sure what Big BK means, by saying low back injuries are over rated, lol. Lower back injuries are no fun, and are a very common injury. I cringe every time I see someone working out incorrectly and sacrificing their lower back. They may be pain free now, but it's only a matter of time. Ligaments are notorious for taking a very long time to heal and one little slip up can mean a lifetime of back pain.
Hypers, and DB RDL's are a great starting point, and will build confidence. But if you are pain free now and are able to squat/dead with correct form then go for it. If you can't move with correct form, then stick to the hypers and work on fixing your flexibility problems.
Most lower back injuries are a result of poor form, as the others have mentioned. The studies I have seen show that their is a similar risk to your lower back when using heavily weight vs. no weight. You are just as likely to injure you lower back bending down to tie your shoe as you are performing a heavy deadlift or squat. It's all about avoiding rounding and losing tension of the erectors. As your lower back rounds, the tension is lost and the stress of the exercise is shifted from the big erector muscles to the tiny ligaments, and intervertebral muscles of your spine. This is what causes injury.
I'm not really sure what Big BK means, by saying low back injuries are over rated, lol. Lower back injuries are no fun, and are a very common injury. I cringe every time I see someone working out incorrectly and sacrificing their lower back. They may be pain free now, but it's only a matter of time. Ligaments are notorious for taking a very long time to heal and one little slip up can mean a lifetime of back pain.
Hypers, and DB RDL's are a great starting point, and will build confidence. But if you are pain free now and are able to squat/dead with correct form then go for it. If you can't move with correct form, then stick to the hypers and work on fixing your flexibility problems.
desmond
New member
It is hard to do low rep maxes, go all out, and ensure perfect form.
I think a lot of injuries result from this, and can be serious.
Props to BK for obviously having perfect form on the DL, but I have certaintly seen many people round on max lifts, and know many people - my physio included (he use to be a powerlifter)- who sustained serious injuries on DL lifts.
I think a lot of injuries result from this, and can be serious.
Props to BK for obviously having perfect form on the DL, but I have certaintly seen many people round on max lifts, and know many people - my physio included (he use to be a powerlifter)- who sustained serious injuries on DL lifts.
bblazer
Banned
I like reverse hypers (weighted) if you gym has the equipment for them. I get friggin dizzy when I do regular hypers. Plus if I'm holding some wheels, I still haven't figured out a way to keep from knocking an elbow on one of those bars that stick up from the thigh pads.
That said, hypers and DL's are great for your lower back. And don't confuse a lower back muscle pump for strain/injury. They just hurt like one, but only for an hour or so.
B-
That said, hypers and DL's are great for your lower back. And don't confuse a lower back muscle pump for strain/injury. They just hurt like one, but only for an hour or so.
B-
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