Lower Back Training?

[SPIDER-MAN]

Whatre some of your guys favourite workouts/excercises for lower back?

 

[Anabolic5150]

Rack deads, weighted hyperextensions. Full deads are great but I don't do them anymore.

 

[Work IN Progress]

My training life revolves around the deadlift. Master that and the rest is cream cheese.

 

[trapzilla]

rack pulls-5-6 sets 12-5 reps
good morning 4 sets 8-12 reps
hyper extensions 3 sets 20-30reps

nom nom nom

 

[SPIDER-MAN]

why dont you dead anymore bro? knees?

 

[SPIDER-MAN]

trapzilla you live for back days eh?

 

[Anabolic5150]

why dont you dead anymore bro? knees?

I'm old, and I get enough stimulus from heavy rack deads as opposed to pulling from the floor.

 

[SPIDER-MAN]

i just looked those up on bb.com thats actually how my bros always showed me how to dead, to save knees. full deads are more leg oriented anyways.

 

[Anabolic5150]

i just looked those up on bb.com thats actually how my bros always showed me how to dead, to save knees. full deads are more leg oriented anyways.

They hit the entire posterior chain, they are a great exercise. I did them for years, now I don't have the need. But a new lifter should learn to do them right and do them for sure

 

[trapzilla]

trapzilla you live for back days eh?

Haha, maybe

They hit the entire posterior chain, they are a great exercise. I did them for years, now I don't have the need. But a new lifter should learn to do them right and do them for sure

yeah deads are good but for loweback nothing beats a hyperextended rack pull!! now there is an idea a hyperextension deadlift...hmmmm

 

[SPIDER-MAN]

by hyperextend you mean lean back at the top of the rep? i saw some sick pics of this richard guy in the ifbb forums pics he had an eight pack lower back. its serious.

 

[trapzilla]

by hyperextend you mean lean back at the top of the rep? i saw some sick pics of this richard guy in the ifbb forums pics he had an eight pack lower back. its serious.

I do yeah. And the term is christmas tree!

 

[SPIDER-MAN]

if thats the case then this guys santa claus lol

 

[HeavyBomber]

Instead of questioning how to strengthen your lower back, ask how to strengthen your glutes.
By changing your mindset and emphasizing glutes, everything else posterior including your lower back will follow. Really, glutes are the key to real strength and size gains. They are the foundation.

 

[SPIDER-MAN]

as in lots of heavy squats and rack pulls for a full christmas tree? makes sense

 

[SPIDER-MAN]

what else trains glutes?

 

[HeavyBomber]

You have the biggies:

• standard squats
• wide stance squats
• standard deads
• sumo deads
• rack pulls
• Good Mornings

and don't forget:

• Pull-throughs
  [*] Glute/Ham Raises
  [*] Reverse hyper-extensions

 

[Tomn]

my favorite is bent over rows and deadlift for my lower back

 

[Decency_Defied11]

good mornings are awesome if you execute them right. hyperextensions and reverse hyperextensions are also really effective.

 

[pwloiacano]

I do stiff-legged deadlifts at the end of my leg day. I only bend my legs slightly during the movement and when I lower barbell down to the floor, I do not hit the floor.
Since I have been doing these, my squat has gone up considerably and I also feel much more steady on all of my movements I execute. It is a great exercise to finish with for me because I do not get super crazy with heavy weights which could result in injury. It forces me to leave my ego at the door and ensure that I execute the movement with spot on proper form.
When I do go somewhat heavy (275 - 315 lb), not only does my lower back get sore, but also my upper back as well. This is a must do exercise.