Help me out here, i need some lower back excercises…
Heres what I have.
Deadlift
Waiters bow(I dont do this one right, I dont beleive)
Superman
Seated good morning ( I would do standing good morning, but these are the only kind I am sure my form is good on)
I was thinking maybe stiff legged deadlift. What else could I do?
what about reverse hypers?
i hope you are not planning on doing all of this on the same day. i would be bed ridden for a month if i did all that in one day.
That is a good amount of work. when does it fall, how many sets, how many reps, how frequent??
IMHO, lower back gets hit hard enough on leg days. Unless of course you feel that your lower back strength is keeping your progress down.
Its almost like having a day for forearms.
My impression is that Tiree is just looking for some lower back exercises in general. I hope that is not his back day or else somebody should have a wheelchair around for him.
There are tons of great lower back exercises. However, maybe its just me but I never heard of dedicating an entire day just to the lower back.
If you need more just go to the search on this site and type “lower back exercises” and I am sure you will find what you need.
Also I remember reading some place (maybe in one of Don Alessi’s ab articles) that hyper-extensions are a great exercise to do when you work out your abs? Sorry don’t mean to hijack.
-Junior
Weighted Hyperextentions.
Actaully, that IS my lower back day. And I don’t get wheelchaired afterwards.
And I DO have a day for forearms
MY split?
Forearms+Guns day
Lowerback day
Push day
Pull day
Rest
Start over again.
I’m going to assume your legs would be belitted by a toothpick based on the info you just gave us.
I was a paper boy for four or five years. MY squat max is 385, in a JUDGED highschool powerlifting competition. I took first place in that event. Nuff said bout d legs.
I dont have a reverse hyper machine, unfortunately. And deadlifts DO work the legs.
I used to do reverse hypers over a bar stool, with a partner holding your legs. No joke, it was a shitty home gym, and me and my buddy used to take turns doing them. If you find a decent piece of equipment that will hold you, get a partner to hold your legs. It works.
a whole day for lower back, thats hard core!
Good for you, but based on that training split you posted there, you have no trace of a leg specific day. You have forearm day on there, but no days for working legs specifically.
right. LEgs aren’t that important for my needs. My forearms are in need of more work now, then my legs are.
Right now I am concentrating mostly on strength muscles. The back and forearms are used heavily in most labor. Shoulders are another example but not so much pecs or say calves.
“Right now I am concentrating mostly on strength muscles. The back and forearms are used heavily in most labor. Shoulders are another example but not so much pecs or say calves.”
You cant be serious. Only worried about strength muscles and you include the forearms and not the legs. Wow. Your severely messed up if you have a day devoted soley to lower back. Thats nonsense. The best exercises for the lower back are gonna be exercises that also include the glutes and hamstrings because the loading is potentially gonna be much higher.
First off, having a day dedicated to lower back training is the way to go if you are trying to bring up your deadlift, back squat and others. I’m not saying not to do other lifts on that day, but making your lower back the primary folcus on those days is just fine. You do what you must to bring up your lifts. I have days where I just work hams or lower back or whatever, depending on my goals. Goldberg is right in that you work other groups with your lower back, though. Good mornings are a good example. You’ll hit your hams, glutes and lower back very well and since muscles don’t work in isolation, lifts like good mornings are very valuable.
Next, I wouldn’t do deadlifts to build my back. I do lower back work to strengthen my back to pull more. If you hope to build a stronger back by deadlifting, your lower back just may hold you back from pulling more. Remember, to build your deadlift, you concentrate heavily on your assistant lifts.
deadlifts do work the glutes and the hams. same with some of the other lower back excercises. Just beacue its says lower back, doesn’t mean that other muscles aren’t being worked too.