Back Excersizing

[ColumbiaDpole]

Does anyone know any back excersizes? I have a weak lower back. Any workout will "taunt" it. Like, if i dont work on my back, itll hurt.

[Cburylax]

Here's a good start

http://www.exrx.net/Lists/ExList/BackWt.html

[cheesehead]

stand on a bench (bench press bench) with a bar with maybe 115 lbs.+ on depending on the person. bend at the waist until you are at a right angle and stand straight up. i do 3 sets of 10 increasing every 2 or 3 days. somebody support me or shoot me down :thumbsup: :thumbsdow

[the wister]

Well, seeing as CBurr already posting without closing, I retract my comments.

[mdlaxman]

cheesehead that sounds like it is going to hurt your back putting too much strain on it.

do hypers

we do them on bench press benches. you lay on your stomach and hook your heels under part of the bench up at the bar end of the bench. the top half of your body should be hanging over the end of the bench or be close to hanging off. then you just tighten your back and lift your chest up.

you need to find a bench with a suitable place to hook your heels though.

[Cburylax]

Well, seeing as CBurr already posting without closing, I retract my comments.

Ya...this is borderline but I'm feeling generous tonight...

[OldGoalie]

One word: Deadlift.

http://en.wikipedia.org/wiki/Deadlift

"The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus."

[vision]

cheese heads exercise sounds like a romanian deadlift. It's a good exercise, but do no stand on a bench to do it. Good way of getting injured.

Don't do hypers either. Back extensions are fine, but don't hyperextend your back at the top of the movement. Most gyms will have a proper bench made for these.


Deadlifts
Bent Over BB rows
DB rows
Shrugs
Cleans
Snatches
Chinup variations
Face pulls
inverted rows
Chest-supported rows
seated cable rows
Back extensions

Those are just some exercises. Deadlifts, Bent over Rows, and Chinups should be all you need.

EDIT: There is no "z" in exercise

[OldGoalie]

Since the OP specifically stated lower back was a problem, I would focus primarily on the deadlift, and perhaps some good mornings or back extensions for good measure, though deadlift should do most of it.

[ethslax12]

make sure u stretch a lot too, thats a big part of keeping your back from hurting

[isk8apopwar]

do some squats.

[d25]

do some squats.

So true. Squats and deadlifts. DO NOT use a weight belt though. That will defeat the purpose of of strengthening the lower back.

[Jus7 A Phase]

Lay on your stomach with your feet under your couch and lift your chest off the ground, then lower back down and up again maybe like 10 times.

[the wister]

Don't do hypers either. Back extensions are fine, but don't hyperextend your back at the top of the movement. Most gyms will have a proper bench made for these.Lay on your stomach with your feet under your couch and lift your chest off the ground, then lower back down and up again maybe like 10 times.Hmmmm. . .I smell a thread derailing debate brewing. . .but since I already participated in one recently, I'll just watch.

[Cburylax]

Don't do hypers either. Back extensions are fine, but don't hyperextend your back at the top of the movement. Most gyms will have a proper bench made for these.



Why not?

Since the OP specifically stated lower back was a problem, I would focus primarily on the deadlift, and perhaps some good mornings or back extensions for good measure, though deadlift should do most of it.

Why would you recommend good mornings? My assumption is that the OP is probably under 15 (please correct me if I am wrong) and has a high chance of doing that movement incorrectly and injuring themselves.


We also can't even infer if he has a weak back or if he has an anterior pelvic tilt which is causing low back pain. He could also have a slew of other reasons as well.

Does anyone know any back excersizes? I have a weak lower back. Any workout will "taunt" it. Like, if i dont work on my back, itll hurt.

I'd suggest talking to a physical therapist or a strength coach that is familiar with postural devations. You might find plenty of other reasons that your back is hurting. Good luck

[the wister]

Your recommendation is to do crunches for a weak low back? There is a case to make with your recommendation however I think there are other exercises which have a more direct correlation to improving a weak back. Please explain your reasoning.Actually, he's suggesting back extensions using your couch as an anchor so you can get higher.

[lax-crazy]

what are wrong with Hypers if they are done correctly?

[Cburylax]

Actually, he's suggesting back extensions using your couch as an anchor so you can get higher.

your right....i read through that too fast.....my bad.

[ColumbiaDpole]

hey guys, been doing the workouts suggested. my back doesnt seem to hurt during the day, just when im about to sleep, or wake up. And if that happens, ill sit on my massaging chair for 20 minutes and no pain. And Cbury, im 17, 230, and 6'1.

[the wister]

Maybe you could try stretching more, I don't usually hear of deadlifts/goodmornings/squats being recommended for lower back pain unless you have worked your abs a little too hard. Take a look at the Yoga and Pilates threads, or as mentioned, talk to a professional if it is something that is more than just a slight annoyance.

[mdlaxman]

deadlifts/squats/goodmornings are a lot easier to perform incorrectly and cause worse backpain than hypers which are done with just your bodyweight.

[OldGoalie]

Why would you recommend good mornings? My assumption is that the OP is probably under 15 (please correct me if I am wrong) and has a high chance of doing that movement incorrectly and injuring themselves.


Sorry, I assume too much. My assumption was that any exercise done would be done with some instruction first in order to learn how to do it properly. Maybe we need a disclaimer after every recommendation?

[Cburylax]

Sorry, I assume too much. My assumption was that any exercise done would be done with some instruction first in order to learn how to do it properly. Maybe we need a disclaimer after every recommendation?

I would assume this too....but goodmornings with a a barbell across the traps are inherently dangerous IMO, even if done correctly. A goodmorning (standing hip flexion/extension) would be best done with a plate held to the chest so the person can bail if the lift goes wrong and not get caught under a bar.

[mpls-lacrosse]

a good overall exercise is to just lay down on the ground and slightly raise your arms out in front of you, your chest off the ground and your legs in the air, hold it for a couple minutes

[mrguyname]

bent over rows
lat pulldowns
deadlifts

[the wister]

a good overall exercise is to just lay down on the ground and slightly raise your arms out in front of you, your chest off the ground and your legs in the air, hold it for a couple minutes
AKA, the Superman.....(my train of thought in TLF smilies)...:concerned(worried if I should)...:naughty:(yeah, why not)....YUUUAAAAAHHHHH!!!!!!!!!

[vision]

Sorry for not replying until now.

About hypers.

You lower back is meant to be as stable as possible. You shouldn't be trying to increase it's range of motion. Hyper extending your back at the top can just increase chance of injury. At the top, squeeze with your glutes to complete the movement. Same thing when doing any sort of deadlift. For more info you can read up on Stuart McGill's work.