BillKS

Hi peeps,


I have a quick question on training the lower back. At the moment I just work my lower back muscles as a side effect of squating and performing deadlift. I can't help noticeing all of those lower back machines in the gym though. You know, the ones where you lie face down and extend your back upwards.

Is it a good idea to isolate the lower back muscles in this way or just to leave them to get worked as a part of other compound movements?

BillKS

http://www.makemuscle.net

CowPimp

I'm not a big fan of those machines. If you want to add in some additional lower back work then hyperextensions, reverse hyperextensions, good mornings, pullthroughs and other freeweight/cable movements will do the trick.

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skaterdude

Your back is worked out as a main effect of dead lifting not a side effect.

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Seanp156

That could be debated... Deadlifts are an exercise that work the whole posterior chain (hams, glutes, lower back) and even traps to some extent. Arguements like this show that bodypart training is outdated.

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CowPimp

If you do a deadlift right, then there should be no isotonic spinal extension involved, only isometric extension to stabilize your lumbar spine during the lift. Of course, in the real world, that isn't always the case. I'm not suggesting isometric contractions can't build size or strength, but effectively your lower back has the same function as your abs in a lot of ground based lifts.

Some more direct isotonic work isn't a bad idea in my opinion, especially because a lot of the exercises often involve hip extension too, which is sorely needed in many people's programs.

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NMOY

so CowPimp, what IS the ideal way to build and strengthen the lower back/ erectors if they are being use mostly like the abs in heavy lifts? I know that the larger back muscles take most of the burden in a lot of these exercises, and, now with my gymnastics interest, very much wish to really strengthen and build my erectors!

CowPimp

That is the ideal way to strengthen your lower back, just like the ideal way to strengthen your abs is to do heavy compound lifts. Of course, this is assuming you are activating these muscles properly. Some people need some neural assistance when it comes to learning how to brace their abs. Most people tend to do it naturally though.

If you want to supplement with exercises like hyperextensions, reverse hyperextensions, or whatever, then that's fine.

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