Lower Back Workout
A back workout should be added to your weight lifting program as the lower back often gets missed or neglected from most routines. A strong lower back will help you with supporting your body, make you stronger in other weight lifting exercises and help prevent you from injury.
A lower back workout consisting of heavy deadlifts will make the back muscles grow stronger and work to the maximum, you can also add exercises such as Good Mornings and Hyperextensions to isolate the area.
The Best Lower Back Exercises
Deadlifts
Deadlifts are an overall power exercise that involve more muscles then any other exercise in your weight lifting routine. This exercise works directly and indirectly the following muscle groups, buttocks, lower back, upper back, trapezius and legs.
Deadlifts with the back straight and tight, keeping the head up, takes stress off of the spinal column and lower back. This is important for the safety of this weight lifting exercise.
When you begin the deadlift with your head up and back straight, you allow the glutei, leg muscles and lower back to drive the bar upwards with maximum force. This is the best way to perform this exercise. Deadlifts should be added to your lower back workout from the start.
You can do deadlifts with a barbell which tends to work best or dumbbells.
Good Mornings
Good Mornings is not a breakfast cereal its actually a great lower back exercise for isolating the lower back similar to deadlifts.
Standing with your feet a few inches apart, hold a barbell across the back of your shoulders.
Keeping your legs locked and back straight, bend forward from the waist.
Keep your head up, until your torso is about parallel with the floor.
Pause for a second and then return to starting position.
A Basic Back Workout
Deadlifts 3 sets of 12 reps
Chin Ups 30 reps (As many sets as needed to get 30 good reps)
The above lower back workout also hits the upper back muscles with the chin ups, so you have a balanced back workout. As you start to increase your strength you can add other back exercises such as Good Mornings and other variations of pull up.
To increase the intensity of the workout you can add more reps or less reps and more weight. Add another set. Minimum rest time between sets, etc. The most important thing to remember though is to use correct form. Its correct technique that makes the exercises effective and will help you get stronger faster and minimize risk of injury.
Don't start off by over loading your back muscles as a serious back injury could stop you from exercising.
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