Best ways to strengthen the lower back

god hand · 06-22-2006, 06:51 PM

What are the best ways to strengthen the lower back? With and without weights.

**P-funk** · 06-22-2006, 06:56 PM

without:
planks
bird dogs
hypers

with:
deadlifts
squats
good mornings
hypers

mike456 · 06-22-2006, 07:06 PM

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

**P-funk** · 06-22-2006, 07:35 PM

let me see what I can find.

**P-funk** · 06-22-2006, 07:38 PM

planks

side planks

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

mike456 · 06-22-2006, 07:45 PM

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

**P-funk** · 06-22-2006, 07:47 PM

Quote:

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.

god hand · 06-22-2006, 08:00 PM

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

**P-funk** · 06-22-2006, 08:05 PM

Quote:

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.

Bakerboy · 06-22-2006, 08:08 PM

Quote:

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.

**P-funk** · 06-22-2006, 08:09 PM

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

Bakerboy · 06-22-2006, 08:14 PM

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.

**P-funk** · 06-22-2006, 08:17 PM

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.

Bakerboy · 06-22-2006, 08:27 PM

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.

**P-funk** · 06-22-2006, 08:28 PM

Quote:

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.

**CowPimp** · 06-22-2006, 11:30 PM

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.

**P-funk** · 06-22-2006, 11:38 PM

Quote:

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.

**CowPimp** · 06-23-2006, 12:39 PM

Quote:

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.

**P-funk** · 06-23-2006, 12:41 PM

Quote:

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.

Bakerboy · 06-23-2006, 07:42 PM

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

**CowPimp** · 06-23-2006, 08:17 PM

Quote:

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.

AKIRA · 06-24-2006, 09:25 PM

Quote:

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?

**CowPimp** · 06-25-2006, 08:34 AM

Quote:

Originally Posted by AKIRA

I agree.

What are blast straps?

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

AKIRA · 06-25-2006, 02:48 PM

Quote:

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.

**CowPimp** · 06-25-2006, 06:07 PM

Quote:

Originally Posted by AKIRA

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

What we do at my gym is use those arm stirrups for hanging leg raises, turn them upside down, slide them onto a bar in the power rack at the appropriate height, and then use the clips on the underside of the stirrups to stick some handles in. Works quite well.

06-22-2006, 06:51 PM	#1
god hand 10.5 out of 10 Join Date: Apr 2005 Location: Dallas Posts: 4,217 Photos: 4	Best ways to strengthen the lower back What are the best ways to strengthen the lower back? With and without weights.

06-22-2006, 06:56 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	without: planks bird dogs hypers with: deadlifts squats good mornings hypers
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 07:06 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	do you have a video/pic of planks and bird dogs.
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

06-22-2006, 07:35 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	let me see what I can find.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 07:38 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	planks side planks this web page has video clips of bird dogs and advanced bird dogs as well as various planks.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 07:45 PM	#6
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	lol- the first link for the planks, says you should not feel it in your lower back, but only in your abs.
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

06-22-2006, 08:00 PM	#8
god hand 10.5 out of 10 Join Date: Apr 2005 Location: Dallas Posts: 4,217 Photos: 4	good mournings seem like such a dangerous exercise, would you recommend them P?

06-22-2006, 08:09 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	you can do it for 10min?? that is insane....and somewhat cool.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 08:14 PM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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.

06-22-2006, 08:17 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 08:27 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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.

06-22-2006, 11:30 PM	#16
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-23-2006, 07:42 PM	#20
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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

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