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big_swede 06-21-2012 05:05 PM

Strengthening the Lower Back
Ive let deadlifts and variations taking care of my lowerback strength so far, but now I think it is a good idea to isolate it to make it stronger. If I miss a lift, its from that weak point.

Any ideas for good isolation exercises to target this?

Off Road 06-21-2012 05:15 PM

Back raises

Fazc 06-21-2012 05:16 PM

Back Raises are great, especially weighted. I used to do them while holding a bar in a bent row position. Something where your back gets to actually work through a range of motion, rather than being held statically.

Just curious Big. S what makes you think it is your lower back?

5kgLifter 06-21-2012 05:20 PM

these look interesting:

Fazc 06-21-2012 05:27 PM

That's it! That's what I used to do!

I worked up to doing them with a 100kg barbell.

big_swede 06-22-2012 02:44 AM

F - When my form breaks down its from not being able to keep an arch or the lower back straight. Especially on movements that include leanibg forward like the deadlift or if i fall forward on a squat i have a hard time to recover without hips coming up first.

big_swede 06-22-2012 02:45 AM

And thanks for the suggestion, back raises with a bb sounds like a good idea.

Fazc 06-22-2012 10:06 AM


Originally Posted by big_swede (Post 253180)
F - When my form breaks down its from not being able to keep an arch or the lower back straight.

Fair enough mate.

Very strict RDL's are great as well for strengthening that arch.

dmaipa 06-22-2012 01:04 PM

Ive come to like the reverse hypers. we dont have a reverse hyper machine at the gym I work at but i got this going on instead. really hits the glutes and lower back well.

PowerBuilder500 06-30-2012 04:40 AM

High rep back extensions with a 2 second pause at the top. I started with multiple sets of 20 with my bodyweight and added a heavier dumbbell each time. The tightness in my spinal erectors was unbelievable the first few times....

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