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Lower Back

  • 31-07-2007 9:57am
    #1
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭


    What, in your opinion, is the best exercise for strengthening the lower back. Some of you might say the Deadlift, but what about conditioning the lower back so that you don't get lower back-pain/Doms when you DL (as seen in another thread)?


Comments

  • #2
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    Deadlift more.....

    If you had it , a reverse hyper would be good, or maybe some back extensions.


  • #3
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    Ah, see I thought that Deadlifting with a weak back can cause bad form.


  • #4
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    Huh? Deadlifting is a great way to strengthen your back! How do you quantify a weak back?

    If someone's form is off or they think so they should get more experienced people to look at it either in person or by a good video angle.

    Most don't (and I didn't for a while) sit back into the pull among other things. While undoubtedly the lower back involvement in conventional DL's is a factor in injuries i honestly think the majority of people's deadlift form is rubbish - and that more than anything is what gives the lift a bad name for injuries.


  • #5
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    Yeah, that's probably it - poor form. I always feel it in my back despite how much I concentrate on form - its not a sharp pain, but just feels like my back fails waaay before my legs. I had put it down to a weak back TBH, but maybe I should get someone to take a look.


  • #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Deadlift more. Less reps, more sets. Most people who complain about a sore/tight lower back are guys doing sets of 8+ reps. Deadlifts are brutally hard to recover from and in my opinion you stand a much greater chance of hurting yourself doing high rep deads than you would doing sets of 3-6 reps.

    If you're looking to condition your lower back more then back extenstions are good. RDL's are better. But proper deadlifts done for 3-5 sets of 3-6 reps are probably the best way.

    Just outta curiosity how much do you deadlift? Basically if you were capable of doing say 120kg for one all out set of 6 reps then I'd say do 110kg 3x6, if you're pulling 100 for one all out set of 3 I'd say drop to 90ish kg and do 3-5 sets of 3 reps.

    I've had the best gains ever on my deadlift in the last 3 months and I haven't done anything over 85% of my max in that time period except when I was testing.


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