lower back

joos23 · Sep 23, 2009

i need help on lower back.. i know pros all dont DL.... i hate Dl and its back on ur disc.... will weighted hypers do the job? if not give me some help thanx!!!!

pesty4077 · Sep 23, 2009

joos23 said:
i need help on lower back.. i know pros all dont DL.... i hate Dl and its back on ur disc.... will weighted hypers do the job? if not give me some help thanx!!!!

Who told you that deadlifts are bad for your lower back? I been doing then since 1982 and at close to 50, never have back problems. Improper form will lead to a bad lower back.

Yes, hyperextentions are good, start out with no weight and gradually work your way up.

Alex A · Sep 23, 2009

I think Rack deads target the lower back best.. traditional deads get the whole body involved including lower back, legs and ass.. Racks work the lower back really good.. Hypers are another good exercise.. I would alternate between the two..

perseverance · Sep 23, 2009

Does it hurt? If so try reverse hypers. Strengthens the posterior chain while tractioning the lower vertebrae and sacrum

gstracer · Sep 24, 2009

deads are my fav but you could always do good mornings too they work well for lower back

claymore · Sep 25, 2009

Alex A said:
I think Rack deads target the lower back best.. traditional deads get the whole body involved including lower back, legs and ass.. Racks work the lower back really good.. Hypers are another good exercise.. I would alternate between the two..

Agreed

Flex2019 · Sep 25, 2009

I tend to do hypers in every back workout.

maldorf · Sep 25, 2009

Stiff leg deads work it well too. I think if form is good you wont have any problems as long as you do not have some kind of physical ailment. I always felt like hypers were harder on my lower back than deads.
Do you squat? Squating puts a lot of stress down there too and builds it up.

skulbone · Sep 25, 2009

Try doing reverse hypers and glute-ham-raises to strengthen that posterior chain differently. If your posterior chain is not strong enough, this is when your back is going to have more problems. If your glutes and hams get strengthened, I can tell you more than not that back pain will decrease.