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Thread: weak lower back

  1. #1
    Wannabebig New Member
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    weak lower back

    i just started lifting again after about a year off. when i got to my 3rd set of squats i couldn't bring the weight all the way down. i got to where my legs were parallel, but i felt a huge strain in my lower back, and it almost felt as if my back was going to give out. Therefore, i feel my lower back is in desperate need of attention. what workout should i be doing for my lower back? my work out is monday- bench/squat/row weighted hypers, and weighted situps, wednesday incline bench/squat/deadlift, pullups/situps; friday bench/squat/row barbell curls/tri extensions. what else can i work in to help strengthen my lower back?

  2. #2
    Senior Member Sensei's Avatar
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    deadlifts (and variations), good mornings (and variations), hyperextensions, GHR, reverse hyperextension

    You undoubtedly have some form and/or flexibility issues to work out as well. Be a really good idea to address those as well: http://squatrx.blogspot.com/2008/06/...back-pain.html
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  3. #3
    Wannabebig New Member
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    instead of the normal squats that are in my workouts on mon-wed-fri's; should i rather be doing good morning stretch, and good morning squats? and if so; how long should i continue to do this, until i start squatting normally? also would it be a bad idea to do lower back exercises a few times everyday?

  4. #4
    Senior Member Sensei's Avatar
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    You probably need form work and flexibility work more than lower back and ab work. There's nothing wrong w. doing "grease the groove" work with something that's weak, but don't overdo it - it's easy to overwork the lower back and you definately don't want to do that when trying to improve your squat.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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