This post follows the series describing how to design adequate routines for training the different body-parts. This chapter provides you with the general guidelines for proper lower back training.
The lower back is made up of muscles called erector spinae, which are mainly responsible of maintaining the posture (along with the abdominals), and for this reason, they act as a stabilizer in almost every exercise. In addition, they protect and guard the nerve channels, and they are the primary muscle responsible for straightening the back from a bent position and for arching the spine.
Training the lower back requires 1 to 2 exercises. Deadlifts are probably the best option. This is a great exercise, because apart from working the lower back, it also provides a lot of overall strength, it accustoms you to handling heavy weights and it stimulates the release of anabolic hormones into your bloodstream. It is important that you dedicate some effort on getting the right form in this exercise, since bad form can lead you to injury. Remember to keep your back straight during the whole movement. Deadlift variations can be also used for training your lower back. For instance, although stiff-legged deadlifts hit mainly the hamstrings, they also involve the lower back to some extent.
You can alternate deadlifts with hyperextensions and good mornings, which work the lower back by bending it using a full range of motion. However, I don’t specially recommend these exercises (in particular good mornings) because you are in a very harmful position and using too much weight or a bad form can lead to a serious injury that could end your training days. Therefore, when doing these exercises, use light weights and maintain always a strict form.
As a final comment, I want to emphasize the need of training the lower back, which is probably one of the most neglected body-parts. As commented, the lower back acts a supportive muscle in a great amount of exercises, and ignoring it will decrease your performance in these exercises, and even worst, will increase your chance of getting injured. In addition, the lower back plays an important role in your overall back development.
If you need more information for designing your lower back workout, you can read the article “All Out Back Training” by John Giljum or the article “Training the Back!” included in the I.C.E. Training Program developed by Big Cat.
The lower back is made up of muscles called erector spinae, which are mainly responsible of maintaining the posture (along with the abdominals), and for this reason, they act as a stabilizer in almost every exercise. In addition, they protect and guard the nerve channels, and they are the primary muscle responsible for straightening the back from a bent position and for arching the spine.
Training the lower back requires 1 to 2 exercises. Deadlifts are probably the best option. This is a great exercise, because apart from working the lower back, it also provides a lot of overall strength, it accustoms you to handling heavy weights and it stimulates the release of anabolic hormones into your bloodstream. It is important that you dedicate some effort on getting the right form in this exercise, since bad form can lead you to injury. Remember to keep your back straight during the whole movement. Deadlift variations can be also used for training your lower back. For instance, although stiff-legged deadlifts hit mainly the hamstrings, they also involve the lower back to some extent.
You can alternate deadlifts with hyperextensions and good mornings, which work the lower back by bending it using a full range of motion. However, I don’t specially recommend these exercises (in particular good mornings) because you are in a very harmful position and using too much weight or a bad form can lead to a serious injury that could end your training days. Therefore, when doing these exercises, use light weights and maintain always a strict form.
As a final comment, I want to emphasize the need of training the lower back, which is probably one of the most neglected body-parts. As commented, the lower back acts a supportive muscle in a great amount of exercises, and ignoring it will decrease your performance in these exercises, and even worst, will increase your chance of getting injured. In addition, the lower back plays an important role in your overall back development.
If you need more information for designing your lower back workout, you can read the article “All Out Back Training” by John Giljum or the article “Training the Back!” included in the I.C.E. Training Program developed by Big Cat.
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2 comments:
This type of training helps you to feel good about your body, highlighting the most hard working parts and in this case the lower back!
You are right! Lower back is commonly neglected, even though a strong lower back is very important, for instance for preventing injuries
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