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Lower Back Exercise Variations
Almost every motion you make involves your back to some extent and it makes sense that strengthening the lower back will improve your abilities in sports (and just everyday living) and reduce the chances of injury. If you have ever suffered from lower back pain the cause may be a weak lower back and poor core strength (abdominals). Lower back exercise and abdominal exercise can help to overcome the problem. Lower back exercise will also make the difference as you progress through an exercise or workout program. Every program should include at least one lower back exercise, just be sure to leave at least 48 hours between lower back workouts to allow time for the muscles to heal. Return to the lower back exercise index by clicking here. Barbell Dead LiftPlace a barbell on the floor in front of you. With your feet about 16 inches apart, bend down and grasp the bar just to the outside of you knees in the middle of your lower legs. Keep your knees bent and your back straight while you have your head up. Inhale and, using your thighs and back, stand erect with your arms locked straight. Lower the weight to the floor and exhale.
Stiff Legged Barbell Dead LiftUsing a foot stance about 16 inches apart, place a barbell in front of you with the barbell close enough to you that it nearly touches your shins. Bend at the waist and grasp the barbell with both hands using a palms down grip. Keep your legs straight, your back straight and head up. Inhale and stand erect with the barbell, keeping your arms straight and elbows locked out. Lower the barbell back to the floor with your legs straight and exhale.
Dumbell Dead LiftUsing a foot stance about eight inches apart, place a dumbell at each side of your feet. Bend at the waist and grasp the dumbells with both hands, having your legs bent, back straight and head up. Inhale and stand erect with the dumbells in both hands while your arms are locked out. Lower the weights to the floor with your legs bent and exhale.
Stiff Legged Dumbell Dead LiftAgain using a foot stance that is about 8 inches apart, place a dumbell at each side of your feet. Bend at the waist and grasp the dumbells with both hands, keeping your legs straight, your back straight and head up. Inhale and stand erect with the dumbells in both hands while your arms are locked straight. Lower the weights to the floor with your legs straight and exhale.
Bent Knee Barbell Good MorningPlace a barbell behind your head and rest it on your shoulders. With your hands on the bar, head up and back straight, inhale and bend at the waist, with your knees slightly bent, until your upper body is parallel with the floor. Return to the starting position and exhale.
Stiff Legged Barbell Good MorningPlace a barbell behind your head and rest it on your shoulders. With your hands on the bar, head up and back straight, inhale and bend fprward at the waist with your legs locked straight until your upper body is parallel with floor. Return to the starting position and exhale.
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