Thread: Best ways to strengthen the lower back

without:
planks
bird dogs
hypers


with:
deadlifts
squats
good mornings
hypers

do you have a video/pic of planks and bird dogs.

let me see what I can find.

planks

side planks

this web page has video clips of bird dogs and advanced bird dogs as well as various planks.

lol- the first link for the planks, says you should not feel it in your lower back, but only in your abs.

Originally Posted by mike456

lol- the first link for the planks, says you should not feel it in your lower back, but only in your abs.

if you feel it in your back you are probably sinking your hips down. stay tight.

try and work up to 2+min. holding a straight, tight position.

good mournings seem like such a dangerous exercise, would you recommend them P?

Originally Posted by god hand

good mournings seem like such a dangerous exercise, would you recommend them P?

I don't have people do them. I do them occasionally. I don't have anyone that I ever felt NEEDED to do that exercise. Unless you are an advanced lifter and have a need for it in your program then you can throw it in sometimes. But, in general, it isn't the most important exercise for back health and nor is it even needed in a program provided you are doing other things for the musculature.

Originally Posted by P-funk

if you feel it in your back you are probably sinking your hips down. stay tight.

try and work up to 2+min. holding a straight, tight position.

When you can do planks for 10min with perfect form, like me, you will be a happy camper. When I started I could only do planks for 1min. I do them on my days off with neck bridges, v-ups and leg raises.

you can do it for 10min?? that is insane....and somewhat cool.

Well, my ex girlfriend was a yoga instructor. She could do them for even longer! 12 minutes was her top time.

I have been doing then 3-4 times a week for the past year or so.

I don't know how long I can do them for. I did them once with my hands on a stability ball for a little over 3min. I don't know about the floor though. One thing I can say is that after about 30sec I get so fucking bored....lol, that is one reason why I usually do sets of 2min. This exercise is so boring.

I do them at home when I am listening to music, or at the park by my apartment with my headphones on (after run the stairs or skip). It's easier with headphones because you can block everything out and get into a groove.

Originally Posted by Bakerboy

I do them at home when I am listening to music, or at the park by my apartment with my headphones on (after run the stairs or skip). It's easier with headphones because you can block everything out and get into a groove.

oh, I have headphones on. I still hate it. LOL....total ADD.

I like to get aggressive with my plank variations. For example, I will progress to feet on a stability ball. Another awesome progression (These are my favorites) is to start in pushup position and then walk your hands out a little bit and hold it. The further you go, the harder it is. Those are incredibly hard. To take that up a notch, I will raise one arm and one leg when I hold that pushup walkout position. You can make that even harder by planting your hands on a medicine ball instead of a firm surface. Enjoy.

Originally Posted by CowPimp

I like to get aggressive with my plank variations. For example, I will progress to feet on a stability ball. Another awesome progression (These are my favorites) is to start in pushup position and then walk your hands out a little bit and hold it. The further you go, the harder it is. Those are incredibly hard. To take that up a notch, I will raise one arm and one leg when I hold that pushup walkout position. You can make that even harder by planting your hands on a medicine ball instead of a firm surface. Enjoy.

yea, I do all that toe. one leg...both feet on ball, toes on ball, one foot, hands on ball, etc...so many variations.

Originally Posted by P-funk

yea, I do all that toe. one leg...both feet on ball, toes on ball, one foot, hands on ball, etc...so many variations.

I like blast strap pushups with feet or toes on a ball too. Those are fucking great. I find that it kills my chest too (For those bodybuilders out there) because I have to adduct like crazy to stay stable.

Originally Posted by CowPimp

I like blast strap pushups with feet or toes on a ball too. Those are fucking great. I find that it kills my chest too (For those bodybuilders out there) because I have to adduct like crazy to stay stable.

yup, blast strap rows with feet on ball is good too. I love the blast straps. They are good people.

You guys work out to hard... Seriously, some of those plank exercises sound tough. Have either of you (P, or CP) or anyone else on the board tried planks with weight on your back (like a 45 plate or sand bags)? I have and it was ok but it was a bit of a challenge to get into position.

I have a stability ball but I just use it as a chair

Originally Posted by Bakerboy

You guys work out to hard... Seriously, some of those plank exercises sound tough. Have either of you (P, or CP) or anyone else on the board tried planks with weight on your back (like a 45 plate or sand bags)? I have and it was ok but it was a bit of a challenge to get into position.

I have a stability ball but I just use it as a chair

I've done the planks with an Xvest on just fucking around before. We have a 40 pound vest at my gym.

Originally Posted by P-funk

One thing I can say is that after about 30sec I get so fucking bored....lol, that is one reason why I usually do sets of 2min. This exercise is so boring.

I agree.

What are blast straps?

Originally Posted by AKIRA

I agree.

What are blast straps?

http://www.flexcart.com/members/elit...id=916&cid=141

Originally Posted by CowPimp

http://www.flexcart.com/members/elit...id=916&cid=141

Holy shit. Those are interesting. Not sure Id pay $54 for them though.