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Old 06-21-2012, 04:05 PM   #1
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Default 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?
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Old 06-21-2012, 04:15 PM   #2
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Back raises
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Old 06-21-2012, 04:16 PM   #3
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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?
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Old 06-21-2012, 04:20 PM   #4
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these look interesting:

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Old 06-21-2012, 04:27 PM   #5
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That's it! That's what I used to do!

I worked up to doing them with a 100kg barbell.
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Old 06-22-2012, 01:44 AM   #6
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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.
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Old 06-22-2012, 09:06 AM   #7
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Quote:
Originally Posted by big_swede View Post
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.
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Old 06-22-2012, 01:45 AM   #8
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And thanks for the suggestion, back raises with a bb sounds like a good idea.
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Old 06-22-2012, 12:04 PM   #9
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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.
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Old 06-30-2012, 03:40 AM   #10
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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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