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abceire · 28-12-2009, 19:27

just wondering what exercises could i do to strengthen my lower back
i m doing the starting strength routine at moment, and in past as i ve got up in the weight its been my lower back thats given way, i think i warm up enough and it just the actual strain, plus i think my form is good,
i warm up with 5 mins rowing or cross trainer or bike, i ll 3 or 4 warm up sets working up the weights before my work sets, i ve started doing back extensions too before i start squat or dead lifts
any other ideas?

gabgab · 28-12-2009, 20:11

Hey Abceire,

Maybe throw up a video of a set, that way a few people can have a look at what you are doing. Without that you will more than likely get generic advice like concentrate on pushing your chest up etc

abceire · 28-12-2009, 21:22

Quote:

Originally Posted by gabgab

Hey Abceire,

Maybe throw up a video of a set, that way a few people can have a look at what you are doing. Without that you will more than likely get generic advice like concentrate on pushing your chest up etc

a mate coming to gym wednesday so might try vid idea, i have doing squat and dead lifts maybe 4 years not, last time i hurt back i was in a rush to go out after ,didnt warm up right . thats why i started doing the back extensions, used to do before , not sure why i stopped, its only when weight gets heavy ,well heavy for me
i m 5 11 tall and 74kgs got up to 107.5kgs in dead lift there few weeks back for a set of 5reps
and squat was about 100kgs for 3 sets of 5 reps,have managed bit more in squat in past but i was taking supplements , happy this time its just me and lots of grub

Gaz · 29-12-2009, 08:55

Goodmornings are great for targeting the lower back

gabgab · 29-12-2009, 10:25

Quote:

Originally Posted by abceire

a mate coming to gym wednesday so might try vid idea, i have doing squat and dead lifts maybe 4 years not, last time i hurt back i was in a rush to go out after ,didnt warm up right . thats why i started doing the back extensions, used to do before , not sure why i stopped, its only when weight gets heavy ,well heavy for me
i m 5 11 tall and 74kgs got up to 107.5kgs in dead lift there few weeks back for a set of 5reps
and squat was about 100kgs for 3 sets of 5 reps,have managed bit more in squat in past but i was taking supplements , happy this time its just me and lots of grub

Good man yourself, thats great work. I will keep an eye out for the video

abceire · 29-12-2009, 13:42

I have started doing these again, doing 3 sets of 12 with no weight, as much to warm up the lower back as to strenghten it.
would it be good to use weight or just do as i'm doing with no weight?
injuries or strains are damn annoying,woke up with sore knee after doing no gyming in 3days, couldnt squat dead lift or anything,nearly feels ok
so who tanja harding'd me in my sleep? own up!!!

cardio,shoot me · 29-12-2009, 19:28

doing what again?

Colm_OReilly · 30-12-2009, 09:24

Really the best thing is to have someone knowledgeable check out your squat. Everyone thinks their form is good until they actually get someone to see it.

Now it could just be a case of the fact that your back is fatiguing first, and your legs are more than capable fo driving the weight. Or it could be a simple technical fix.

Roper · 30-12-2009, 13:03

Don't do the extensions before your deads. Do your deads first then do your supplementary work. By and large your squatting and deadlifting should improve themselves as long as you keep form and keep the reps coming.

When you say "give way" do you mean that as you up the weight, you fail because of your lower back? I don't mean to sound smart, but, why bother upping the weight then? Just keep doing what you can do. If you're failing when you move up, it's not because your lower back is giving in, it's because you've gone too heavy, too soon. Step back, go again at a lower weight and NEVER FAIL!!!

InKonspikuou2 · 30-12-2009, 13:27

With squats and deadlifts it is easy to get carried away by the idea of loading the plates and the romanticism of lifting heavy. But very often this comes at the price of form. I've seen people deadlifting way beyond their means and don't lock out and barely touch the ground. Same with squats. All this weight on their shoulders but yet they barely move their arse down an inch or two.

Not implying this is what you have done but it may be worth lowering the weight and making sure your form is good and only move up weight if you are not going to sacrifice form. Better off hitting the movement properly at a lower weight than barely hitting the muscle groups with heavier ones.

abceire · 30-12-2009, 14:26

Quote:

Originally Posted by cardio,shoot me

doing what again?

back extensions

abceire · 30-12-2009, 14:28

Quote:

Originally Posted by Roper

Don't do the extensions before your deads. Do your deads first then do your supplementary work. By and large your squatting and deadlifting should improve themselves as long as you keep form and keep the reps coming.

When you say "give way" do you mean that as you up the weight, you fail because of your lower back? I don't mean to sound smart, but, why bother upping the weight then? Just keep doing what you can do. If you're failing when you move up, it's not because your lower back is giving in, it's because you've gone too heavy, too soon. Step back, go again at a lower weight and NEVER FAIL!!!

its more a next day cant move thing,muscle gone mad tight

Roper · 30-12-2009, 16:10

That's okay. as long as you're just tight and sore as opposed to ow I'm passing out with pain. Just foam roll/ice pack your way through it.

WHIP IT! · 30-12-2009, 16:39

Very interesting thread.... I find I fail on DLs more because of grip than fatigure or the weight being "too heavy" - I usually work up to a 3RM - same as I do for Bench and Squat - but it usually seems to be the grip that goes before the body, so to speak.

I dont use chalk or straps or anything - would this help? Or would plate pinches etc help the grip more?

Roper · 30-12-2009, 16:49

Try chalk if it's your grip but really you shouldn't be missing a lift at all is what I'm saying.

28-12-2009, 19:27	#1
abceire Registered User Join Date: Jul 2009 Posts: 389 Adverts \| Friends	lower back training for d lifts and squat? just wondering what exercises could i do to strengthen my lower back i m doing the starting strength routine at moment, and in past as i ve got up in the weight its been my lower back thats given way, i think i warm up enough and it just the actual strain, plus i think my form is good, i warm up with 5 mins rowing or cross trainer or bike, i ll 3 or 4 warm up sets working up the weights before my work sets, i ve started doing back extensions too before i start squat or dead lifts any other ideas?

29-12-2009, 13:42	#6
abceire Registered User Join Date: Jul 2009 Posts: 389 Adverts \| Friends	these? I have started doing these again, doing 3 sets of 12 with no weight, as much to warm up the lower back as to strenghten it. would it be good to use weight or just do as i'm doing with no weight? injuries or strains are damn annoying,woke up with sore knee after doing no gyming in 3days, couldnt squat dead lift or anything,nearly feels ok so who tanja harding'd me in my sleep? own up!!!

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28-12-2009, 20:11	#2
gabgab Registered User Join Date: Aug 2005 Posts: 1,034 Adverts \| Friends	Hey Abceire, Maybe throw up a video of a set, that way a few people can have a look at what you are doing. Without that you will more than likely get generic advice like concentrate on pushing your chest up etc

29-12-2009, 08:55	#4
Gaz Registered User Join Date: Apr 2002 Posts: 1,380 Adverts \| Friends	Goodmornings are great for targeting the lower back

29-12-2009, 19:28	#7
cardio,shoot me Registered User Join Date: Feb 2009 Location: On 2 wheels Posts: 3,377 Adverts \| Friends	doing what again?

30-12-2009, 09:24	#8
Colm_OReilly Registered User Join Date: Apr 2004 Location: Firhouse, Dublin Posts: 3,533 Adverts \| Friends	Really the best thing is to have someone knowledgeable check out your squat. Everyone thinks their form is good until they actually get someone to see it. Now it could just be a case of the fact that your back is fatiguing first, and your legs are more than capable fo driving the weight. Or it could be a simple technical fix.

30-12-2009, 13:03	#9
Roper Registered User Join Date: Dec 2004 Posts: 6,313 Adverts \| Friends	Don't do the extensions before your deads. Do your deads first then do your supplementary work. By and large your squatting and deadlifting should improve themselves as long as you keep form and keep the reps coming. When you say "give way" do you mean that as you up the weight, you fail because of your lower back? I don't mean to sound smart, but, why bother upping the weight then? Just keep doing what you can do. If you're failing when you move up, it's not because your lower back is giving in, it's because you've gone too heavy, too soon. Step back, go again at a lower weight and NEVER FAIL!!!

30-12-2009, 13:27	#10
InKonspikuou2 Registered User Join Date: Nov 2009 Location: Fionnglas/Bogot� Posts: 857 Adverts \| Friends	With squats and deadlifts it is easy to get carried away by the idea of loading the plates and the romanticism of lifting heavy. But very often this comes at the price of form. I've seen people deadlifting way beyond their means and don't lock out and barely touch the ground. Same with squats. All this weight on their shoulders but yet they barely move their arse down an inch or two. Not implying this is what you have done but it may be worth lowering the weight and making sure your form is good and only move up weight if you are not going to sacrifice form. Better off hitting the movement properly at a lower weight than barely hitting the muscle groups with heavier ones.

30-12-2009, 16:10	#13
Roper Registered User Join Date: Dec 2004 Posts: 6,313 Adverts \| Friends	That's okay. as long as you're just tight and sore as opposed to ow I'm passing out with pain. Just foam roll/ice pack your way through it.

30-12-2009, 16:39	#14
WHIP IT! Registered User Join Date: Jul 2007 Posts: 3,626 Adverts \| Friends	Very interesting thread.... I find I fail on DLs more because of grip than fatigure or the weight being "too heavy" - I usually work up to a 3RM - same as I do for Bench and Squat - but it usually seems to be the grip that goes before the body, so to speak. I dont use chalk or straps or anything - would this help? Or would plate pinches etc help the grip more?

30-12-2009, 16:49	#15
Roper Registered User Join Date: Dec 2004 Posts: 6,313 Adverts \| Friends	Try chalk if it's your grip but really you shouldn't be missing a lift at all is what I'm saying.