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View Full Version : Lower-lower back movements help please.



NickAus
03-29-2011, 07:48 PM
Hello,

The lower part of my lower back needs work........I am pretty strong mid back but this area is weak and my glutes/mid back take over on things like G.Ms and SLDLs.

Back raises are helping.

What does everyone do to really target this area?

Thank you.

byronsru24
03-29-2011, 08:48 PM
One thing I've been doing lately is seated gmings, with my legs straight out in front of me...totally takes your hips out of the movement, and just TORCHED my low back.

SELK
03-29-2011, 08:55 PM
conventional rack/block pulls work really well for lower back.

NickAus
03-29-2011, 09:08 PM
One thing I've been doing lately is seated gmings, with my legs straight out in front of me...totally takes your hips out of the movement, and just TORCHED my low back.

Thanks, almost forgot those!

NickAus
03-29-2011, 09:09 PM
conventional rack/block pulls work really well for lower back.

Used to always do them, I have started up again but my mid back seems to do most of the work.

Need to do more I guess.

K-R-M
03-29-2011, 10:43 PM
One thing I've been doing lately is seated gmings, with my legs straight out in front of me...totally takes your hips out of the movement, and just TORCHED my low back.

How heavy do you go on them?

john o
03-30-2011, 12:01 AM
Seated gm's definitely work the lower back. Reverse hypers would be a second recommendation. I don't think you have access to one if I remember correctly though. A few people rig their own setup though.

NickAus
03-30-2011, 02:21 AM
Thanks John, ill try em next time close stance.

BloodandThunder
03-30-2011, 10:16 AM
High rep 45 degree back extensions (make sure the pad is set up that you extend and flex at the erectors. Change up the resistance (bands, chain on neck, weights above neck). A hyperextension set up properly can give you the same effect.
Seated High Bar or SSB or Cambered Bar GMs. You can build volume in the erectors by doing them against an average band instead of a bar on off days for high reps.
Odd lifting. Things like atlas stone lifts or stone loaders are awesome. If you have a heavy boxing bag, use that too.
Manual Labor GPP. My erectors were always strong when I worked in a cooler all day with kegs and lifting up cases of beer to store.

To get them strong, block and rack pulls obviously. To get them thick, the above will work.

Also, it may not be your lower back but your lack of thoratic mobility. Make sure to do some stretches and warmups for this. Anti-flexion ab work (ab wheel, planks, pallof presses) should help with rounding too.

NickAus
03-31-2011, 08:15 PM
High rep 45 degree back extensions (make sure the pad is set up that you extend and flex at the erectors. Change up the resistance (bands, chain on neck, weights above neck). A hyperextension set up properly can give you the same effect.
Seated High Bar or SSB or Cambered Bar GMs. You can build volume in the erectors by doing them against an average band instead of a bar on off days for high reps.
Odd lifting. Things like atlas stone lifts or stone loaders are awesome. If you have a heavy boxing bag, use that too.
Manual Labor GPP. My erectors were always strong when I worked in a cooler all day with kegs and lifting up cases of beer to store.

To get them strong, block and rack pulls obviously. To get them thick, the above will work.

Also, it may not be your lower back but your lack of thoratic mobility. Make sure to do some stretches and warmups for this. Anti-flexion ab work (ab wheel, planks, pallof presses) should help with rounding too.

Thanks bro!

Some great ideas.......45 degree back raises seem to be working and I use bands etc.

The average band G.Ms sound good.

Yeah I worked as a laborer from 16-23.........good for the hands and back!