Strengthening my lower back

[riverrock]

Hello All,

I have always had very strong powerful quads and hamstrings, but for the past few years I have been let down by my lower back. What do you recommend as the best lower back exercises for raw strength in order to allow me to reach my squatting potential. A few times my back caved in as I was well on my way to a heavy lift.

 

[RipStone]

Weighted hyper-exstensions, cable pull-throughs, and good mornings are all great for lower back work. Make sure to use good form and dont go too heaby at first in order to prevent injuries.

 

[cubuff27]

Deadlifts work best for me.

 

[Protobuilder]

Could it be weak abs?

 

[Dial_tone]

I'm partial to stiff leg deadlifts.

 

[Madcow2]

A lot of attention to the core in general. Good mornings, RDL, weighted hypers, etc...

Pretty much what was already said but if you haven't spent time on good mornings in the past, you'll be amazed how nicely they translate into a better squat. Just start light and make gradual progress.

 

[Anthrax Invasion]

Careful with the good mornings. People tend to try and go heavy on them too fast, and it 's a very strenuous movement for the lumbar spine. Be very humble with both weights and form.

Hyper extensions, reverse hyper extensions, deadlifts, good mornings, and squats should cover you, though.

How do you know it's your lower back letting you down, anyway? Just a guess? Pain in the area?

 

[Protobuilder]

Anybody think Zercher-style GMs are less effective than regular GMs for lower back development? I do 'em that way just b/c they feel more comfortable.

 

[musketeer]

NOT wearing a belt for ANYTHING has really helped me.

Standing overhead lifts are great because you have to do a lot of balancing with your body in a less than stable position, and the lifting of the weight from the floor to overhead causes the back to dynamically adjust and stay straight from the highest number of angles in one lift.

That said, the single best exercise from the lower back must be the clean and press.

Deads, squats and bent barbel rows (JS pendalay style) are also pretty hot!

 

[riverrock]

How do you know it's your lower back letting you down, anyway? Just a guess? Pain in the area?

Well, have had a definite back injury a while back that just nevber came fully right. Even a long run on the road and my lower back has had it. Its the one area of weakness that I am always looking for new way of working on. Problem is that a few nights when I didn't sleep well and I know instantly that my back is tired and I need to be careful. Only reason I'm not crippled with backpain is that I know how to look after myself and can still lift very heavy. But when squatting, I feel I am only reaching 85% of my capabilities.

 

[Anthrax Invasion]

First, you may want to try olylifting shoes. They help stop the back from rounding under at all when squatting. They feel great to me. My back feels better with 'em. Staying more upright is great.

Did you get an MRI? If you have a definite injury, you should get it diagnosed.

If you're lucky and have a gym with a reverse hyper, use that.

 

[riverrock]

First, you may want to try olylifting shoes. They help stop the back from rounding under at all when squatting. They feel great to me. My back feels better with 'em. Staying more upright is great.

Did you get an MRI? If you have a definite injury, you should get it diagnosed.

If you're lucky and have a gym with a reverse hyper, use that.

Well, 10 years ago when I was 17 I very badly damaged my back in a work accident. Anyhow, better now and my last full medical showed no problems. Its just that I seem to develop a weakness easilt when tired. I can work any muscle even if very tired, but my lower back will not wotk unless rested.

As for Reverse Hyper, well I am buying my own gym later this coming year and that is one piece of equipment that will definitely go into it along with an Olympic Platform, bench and Squat Rack. I won't buy one of those "Multi-Gyms" as I already own a coat hanger!!!

 

[bignate73]

rev hypers, ghr and GM's!

GM's are disaster control for the squat. slip out of your groove a bit and you'll be glad you used GM's as one of your movements. Go easy on them and keep them strict. Since they are more functional: incorporating balance and strength, you'll probably gain more from these for your squat than the more isolational exercises.

 

[Tweakle]

fatten up some, a wider core is a more stable core

 

[Anthrax Invasion]

I think the lower back is pretty susceptible, especially when fatigued. Most people aren't alone in this. I don't think so, anyway. You won't go wrong with reverse hypers, so good luck with 'em!