Weight Training Advice
Lower Back Exercises
role in the performance many compound weight training exercises. When you lift heavy weights, the lower back is one of the easiest areas of the body to injure. Doing lower back exercises can decrease your risk of injury greatly.
Without a doubt, the best lower back exercise is the deadlift. No exercise is better for strengthening the spinal erector muscles. The deadlift isn't only a lower back exercise, as it involves many muscles to perform it. Your quads, hamstrings, and upper back all play a role when you do this exercise. Trying to use your lower back too much while deadlifting will increase the possibility of injury - which is exactly the opposite reason you are doing this exercise. The leg muscles need to be used to get the weight off of the floor, while the upper and lower back muscles do more work as you get the weight all of the way up. When you do this lower back exercise, your grip may give out before your muscles if you don't use wrist straps or chalk. You should also have one hand gripping the bar with an overhand grip and the other hand gripping the bar with an underhand grip.
Another one of the most popular lower back exercises is the good morning. This exercise involoves putting a barbell on your traps/upper back area just like if you were squatting and bending forward then straightening back up. When you do these, you need to concentrate on bending at the hips - you don't want to round your lower back and hurt yourself. If you've never done good mornings before, start off with a light weight. It doesn't take much weight for this lower back exercise to be effective.
One of the best and most popular lower back exercises is the hyperextension. They are usually done on a specially made bench that allows you to lie face down with your hips supported so you can bend your upper body downward towards the floor. Once again, you want to avoud rounding your lower back when doing hyperextensions. When you do these, you should aim for higher reps sets with no or very little resistance. If you do use some weight, don't go very heavy.
In many gyms, there are some machines you can do lower back exercises. On any of these machines, you want to find out how much weight you can safely handle, so it's best to start off light.
If you do lower back exercises with care you'll build thickness in the spinal erector muscles, as well as strength. Before long, you'll find that you may be able to handle more weight on overhead pressing exercises. Your squatting strength should also see a nice increase.
One of the most important areas of the body to strengthen if you weight train regularly is the lower back. Of course, the lower back isn't a very large muscle group, but it plays an important
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