10 CRUCIAL Exercises for a Strong Lower Back
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- Опубликовано: 15 июн 2024
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0:00 The Low Back is a Cruel Mistress
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BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
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Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
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#1 Deadlifts
#2 Deadlift Variations (Stiff Legged Deadlifts)
#3 Romanian Deadlifts
#4 Good Mornings
#5 Strongman Loading Movements
#6 Back Extensions
#7 Jefferson Curl
#8 Reverse Hypers
#9 Supermans
#10 Bracing
thanks a gazillion
thank jism
The real MVP
Lowbar Squat?
Also, ab rollers. My low back feels like it'll break.
My Drill Sergeant who’sbeen hit with an IED should see this
😳🤣
Jesus 😂😂😂
I laughed way to hard at this lol
context?
@@pretty_flaco the thumbnail says bomb proof😂
Lower back pain has cost me years of lifting. Recently purchased a Reverse Hyper Scout model. Been training my abs a lot harder as well. The reverse hyper has worked wonders for me!
Says back extensions are super easy to set up, shows Lu Xiao Jun with two men holding his legs as he balances on 11 plates😂
I learned about reverse hypers from your back exercise ranking video 4 months ago and it has been a game changer. I just do 3 sets of 12 once a week and that is enough to almost completely eliminate my back pain.
RDLs and surprisingly barbell rows helped me strengthen my low back. RDL is self explanatory, but the barbell row is great imo because you need to hold that tight core in a hinge position while you row to grow. Holding this position is great time under tension for the low back and I definitely feel stronger in that area. No a fan of conventional deadlifts myself though because they are so fatiguing
Every video I see of yours I like. A real goldmine of info and we appreciate it!
I'm very happy that you were one of the first influences on my fitness journey. I've worked on bracing and implemented tips from you as I've gotten stronger.
THANK YOU SO MUCH FOR THIS!!!!! I have been waiting for an expert to cover this very topic at length, what a great service you've done here, much love
Straight leg/RDL combo 👍 helped my top set efficiency. 405 is a summer goal and currently at 3 perfect reps at 365. Up from 275 since January.
Im a fat boy lol so i hit rdl decent form 450 for 2 at 19 yo and 300 pounds. Love rdls,helped me hit 550 dl still progressing
@@grimscare5671 That’s strong as fk!
RDLs are a warmup for traditional deadlifts for me. The sumos are trash IMO, but to each…
Good job👍
Who cares
@@repentandfollowjesuschrist6170 you cared enough to comment. Enjoy your ishtty day
@@repentandfollowjesuschrist6170I care
Great clip- adding GMs, farmers / suitcase carry’s has improved my squat strength and stability tremendously
Reverse hyper should be in every gym
Thank you. I'm 26 and you were the first person to educate me on the rectors.
Not only an excellent list but you truly taught with precision, and I just have to subscribe.
Just found this channel. Being training strongman and armwrestling for years. This channel is so genuine ! Subbed
Another fantastic video. Watching your videos injects joy into my sessions knowing I’m improving not just in numbers but also in overall form and technique. A massive thank you to you brother! Cheers!
I too begrudgingly started adding reverse hypers and I'm glad I did. For years I didn't believe a reverse hyper would benefit any more than regular hypers but I was wrong
This is definitely a different population, but throwers who do thousands of reps twisting in the same direction get really bad low back pain, but often sprints can help balance out those small lumbar muscles that get imbalanced from twisting, because over the course of the year you might do 10,000 twists in each direction and it helps hide/fix those inbalances.
Best strength channel on RUclips, beautiful work 🙏🏻
This is an excellent list of lower back exercises. I'm currently doing stiff legged deads after moving from back hyperextensions. There's a huge difference in quality.
Excellent content. I've been contemplating a reverse hyper for a while now. There's always the space consideration of a home gym. We'll see. 🤘🏼
Started doing hyperextensions to strengthen my deadlift lockout and avoid the sticking point near the top... genuinely think they helped improve my technique and strength. Hit a 10kg PR after a little over a month of implementing them regularly.
You’re awesome man, thank you so much!
Great video bromley! Like you say, I preach bracing too. Bracing is really underrated and often people can get way more out of it than they think.
Dude I think your are the best fitness you tuber. So refreshing to see subjects like this instead of how 5 variations of a bicep curl
really cool list. that reverse hyper looks just like what I need right now, thinking how I can implement the exercise in my home gym.
This is a really good video, brother. Thank you.
such a valuable video, seriously. thank you
Fantastic. I needed this
Bro great music choice, makes it feel grandiose, universal advice, about how to live the good life 😎♥️💪
Thought provoking. Thanks
The video I've been needing my whole life
Excellent information
great content! thanks man
Amazing informative video brother! Keep it up - you should have one million followers
Nice video. Greatly enjoying stiff leg deadlift variations at the moment. Heavy barbell rows do something for my lower back too. The bracing section at the end is great: definitely gonna get back into barbell rollouts. They helped my squat and overhead press so much. They're such a horrible exercise and I can always do more reps and more strictly than I would enjoy. It's simply a motivation factor as they suck so bad.
This is the best lower back vid ive came across .thanks
I love your content. I can't believe RUclips never recommended this channel earlier.
great stuff
One that I'd add is the suitcase deadlift. I've had back problems for years, but since i started them, its helped tremendously.
Also, good mornings are money!
Hyperextensions are great, I do them on my back days, can feel my lower back muscles (adjusting where you break you can feel a lot of this in your glutes/hams but I use this for my lower back). As a result, never had a problem in my lower back deadlifting ever (and I never use a belt).
Loved this comprehensive list!
Not even sure what I'd add as nobody was asking...however, maybe the Suitcase Deadlift?
Some might argue that the SD is terrible for the lateral disk deflection? I love them.
None of yall wanna hear this, but the back extension machine is actually very helpful IF AND ONLY IF you do it correctly. It has greatly strengthened my lower back and now I am able to do standard lifts without the discomfort I previously had.
You mean the one with cables and adjustable weight or the one where you have to put a bar on your shoulders? I have an adjustable one at my gym, problem is you can't use all the weight if it weighs less than you because your hip goes up. I'm thinking of doing high reps till failure
@@JohnDoe-id5ih Yeah I used the same one you have mentioned. I just did high reps. If you are starting with a weak back, it is a good machine. Now I just use barbells
Wow. this was really informative. I've been a gym goer, lifter, athlete for yrs. And I always thought weighted lifts for the back should always stay straight to prevent injury. Now I have seen strongman lifts, but didn't comprehend the curved back. Ik my lower back is probably one of my weaker areas even though my deadlift is reasonably good. Seeing all the rounded exercises give me a new outlook on how to train the low back. And also the information given on each exercise with examples is great too. I'll definitely incorporate these into my back training. My only concern would be general flexibility, cuz I like having a flexible back for martial arts and general movement purposes.
But I greatly enjoyed this video.
gonna try this asap
Growth needing to occur so it outpaces the accumulation of stress is a great way of framing this issue, thanks.
Good job
bodyweight goodmornings and progressing very slowly on RDLs are what fixed my lower back injury
Very impressive set !! 👍🏻💪👍🏻💪
I do wall walking back bridge. L sit. Twist hold. For contraction stretching and twisting of back every morning.
I do supermans and kettlebell swings in training everyday. Except these, it's the normal workout with compound movements. The three stretches are indeed magic
great!!
Whoa, good editing 🫡
Thanks!
awesome !!!!
Thanks for this I’ve been doing a progression of Superman’s> Stiff leg> RDLs>Jeffersons. I feel more solid and have been sitting at my desk at work without all the low back pain. Still feel weak on the deadlifts. But that’s a distant goal.
Thanks Alex, you saved my back
Front carries have been super helpful for my friend who's just starting to lift weights. He has very limited hamstring flexibility from years of sitting. He can't even get into a rack pull position. He's been living on like 1000 calories a day for most of his life because of his very low appetite, so he is starting with almost no muscle. So hip hinges are off the table, but hamstring curls still work and they've been helping his hamstring flexibility.
And for lower back, low ROM t bar rows, and zercher carries have been working nicely for him. I feel really hopeful to see where this goes
Banded Back Extensions are the best variation of the back extension tbh.
You can free your hands to push on the supports as to give yourself assisted reps and push beyond failure
"My back....my back is broken." Thats me after every deadlift day.
thpinal
Deadlift is the ultimate exercise to hurt yourself
Same... but the day after 😅😅
Usually feel like a god on the day
At the end you mention DBRows help core strength, definitely something ive found as well as BBRows, but anything one armed helps even if its one arm db curls or one arm laterals all help towards core strength. Also found over the last few months doing weighted Hypers like Pete Rubish advises has helped my lower back alot.
i love hyper extensions the most, I can always get an amazing pump after finishing a few sets
I usually do 4x20 or 3x20 after my program every day, sometimes I use a barbell sometimes I just do bodyweight, either way I don't make it easy and just flop up and down, I'll decline very slow & move up fast
going down slow as possible makes the 20 reps very hard lol
I do tree work and have apparently been doing keg lifts with logs this entire time. Neat.
My deadlift routine is now just 1 work set of 5 reps every other day. Yeah, I'll never compete etc, but I also won't get injured and my numbers are still climbing.
Back extensions and seated good mornings 👌
Been doing everything beltless recently and with deadlifts, log press and sand bag carry my lower back has felt tight a lot. Not really painful but very tight sometimes.
Do some hip flexor work
train abs and hip flexor
15:23 My man holding Liu down doing his best not to stare into his taint lmao.
Meanwhile coach above him is like: 👀
😂😂😂😂 I skipped to this part just so I could see what you were talking about omg that’s hilarious
I've been having lower back pain for months, unable to even do a deadlift set with the bar without some sharp pain. I've heard of most of these but I'll have to give them a try. Thanks
Sedentary people get lower back issues anyway. Better to use it before you lose it. Use the back.
I love boost camp.
Seated good morning on an incline bench is also good. Lower the incline the better you get for a deeper stretch
Thanks for this! Now my lower back is stronger for the next night out with the boys.
Thoughts on front loaded good mornings with a strongman sandbag?
Yoga ball supermans are awesome. It's like a poor man's rev hyper.
Could’ve used this before I snapped my back deadlifting today
I added seated good mornings with bands. And I finally feel like my hip in the front is feeling better.
lots of work into these videos while also constantly uploading. very impressive man
Last time I tweaked my back and a PT gave me exercises to work it, in both, fully extended and maximally flexed positions. So I do light Jeffersons as a warmup for flexed work. And the back extensions focusing on the extended position. Now is that really what fixed my back? Impossible to say. But what I do know is my back feels good and feel nothing in my trunk on the deadlift - it’s all lower body.
Hey what was your inury? Was it a low back muscles strain or was it an injury in your spine where you also got numbness and tingling?
If it was a low back strain, it's very likely those helped a lot. You want the mobility and the strength to handle load in those stretched positions to prevent that injury again, so I say keep going and you can make gains without going taking every set to failure.
@@kevinsj99 more muscular. PT said probably QL
SSB good moring best after heavy squats
Reverse hyperextension help me the most with low back injury and pain !
I've been doing RDLs Dorian Yates style recently. I found an old video of him demonstrating the movement and he has the bar floating out in front of centre of mass throughout. I thought id give it a go.
Yes, you need to use lighter weights, but the position lets me get a deeper stretch in my hamstrings. I use my lats actively during the lift, letting them stretch at the bottom rounding over my upper back and contracting hard once the bar clears my knees.
I keep a neutral lower back throughout and brace hard. I get an insane lower back pump, but in a good way.
Another thing to strengthen the lower back ive found is, ironically, to train it less during the week. I keep my big standing barbell lifts to just 2 days out of my 5 day split, each 3 days apart. This lets me push with actually stimulative movements for the lower back on those days and recover, rather than spreading out the tonage throughout the week which just leads to a build up of fatigue and no real growth.
I started doing these recently. I feel my glutes more on them as opposed to a regular RDL. I have been trying to find who popularized them. Thank you!
RDL, I feel a lot in my hamstrings, some glutes, very little in my lower back. Not sure I agree RDL are good for developing your lower back.
@@sprogovac I think that once you get proficient enough at this version to up the poundage relative to your standard rdl it'll start working the lower back more
The "Rubish" back extension is a beast. Should really be called that. Or a Rubish 45 Degree Barbell Back Extension 😎
Rdls are the way to go
would you suggest RDL for a 5x5 program instead of DL or just for as an accessory and higher rep later on?
Perfect timing with this video, lower back pain atm from just bending over
Question, what back injury did you have? I have DDD and i havnt been able to pickup weight off the floor for years without pain.
Hey Bromley, I wonder if you’ve read Pavel Tsatsouline’s book called The Naked Warrior. It has a chapter on bracing and breathing. I wonder if you’d find it accurate
Should we be increasing accessories volume\ weight the further along in a program we get ? And then decrease that volume / weight of accessories during a peak phase ? Decreasing weight and volume during a peak phase just makes me worried about losing size
If i want to prioritze my weakness in glutes as its my weak point in my posterior chain. Do i aim for RDL or SLDL?
you should be treating the jefferson curl as a weighted stretch isometric. you might have tight traps and shoulders as well, and this can hinder you from bottoming out in this movement. But generally speaking, if you let the weight hold onto you for long enough, those tightnesses would eventually wear out and you can be able to get into the more productive range to wanna maintain. This movement, is essentially a folded in half deadhang. and something you might also wanna try is a narrow grip deadhang. try to extend through your legs like in a weighted dip, and let your neck stand proud. the narrow grip has your wrists closer together so it's more stable to hold in this way for extended periods of time. Should be able to hang long enough for tightnesses to come undone. Should you get reasonable amounts of flexibility going from that, next step is to come out shoulder width and try to bottom out your deadhang by relaxing into it. You wanna be able to touch your ears and forehead to both arms by tilting your head side to side into your arms like you're just resting your head on them. generally armpit tightness can be addressed from putting yourself in an overhead side bend. but a more direct way of addressing it, is through lu raises and lat prayers. You don't wanna think about dumbell pull overs as a shoulder flexibility movement because it's not, it's for ribcage mobility. but lat prayers done with a wider grip can either be done kneeling or hip hinged, and you can get a diagonal stretch of the arm pits depending on how you situate yourself from the cable. start from varying distances. it's a lot safer to get a stretch on especially with more load. A wide grip face pull that has external rotation at the shoulders is also probably relevant for being able to loosen up the arm pits, ideally do it with rings. And then the lu raises is a direct way to train shoulders and spinal erectors together in an overhead range. Another way to address spinal erectors of the upper region in overhead, is to do shaolin or jack lalanne push ups. basically like with your hands or finger tips above your head you do a short range push up on the floor. could probably do it off a deficit with mats. But it also requires mobility. ideally you would let your forearms come close with the floor like a partial press lock out, having not fully straightened elbows.
Ok
What about doing deficit deadlifts? I always feel them in my lower back
That's because you're extending the ROM and TUT
I gained 20lbs in around a 6 month time span. During that time I quit deadlifting as well. I thought the amount of squats that I was doing would maintain a strong lower back. Boy was I wrong. I couldn’t even get 405 off the ground, let alone roll the hips in and engage the lats. A deadlift is an essential part of strength building routine when placed correctly in a training program and done with ego set aside.
Is it right to use all of those on back day ? For lower back or just pick 3 or 2 of them ?
I have a slipped disc on my L5. Is it possible for me to deadlift?
I thought I was doing reverse hyper wrong when my stomach was getting crushed. Glad that it's on purpose lol
On the subject of Good Mornings, what if I added my camber sleeve attachments to my SSB? Would I get the best of both worlds with back and posterior chain stimulus?
And how can foot placement factor in?
Starting Sunday, running BullMastiff on BoostCamp into my PL meet in October.
Those heavy Jefferson curls have really piqued my interest. Part of me sees that and says 'wow i cant imagine anything worse or more dangerous for the lumbar spine'. Another part of me says 'wow i wonder how potentially beneficial that could be if progressed slowly and patiently in very very small baby steps'. Might have to give it a try starting with just the bar. Either way, superb video. Thank you for the info
The intro! That’s my gym haha
0:55 when you have your eye on da prize 😮😮😅 holy
seated good mornings 👌
...for me more lower back, less glutes/hams
*lower, mid & upper back
Both of my lower discs bulged again just watching #7 Jefferson Curl
guys are iam telling every king here dont play with lower back iam just too strong for my body weight that ego get me in wrong direction now its been 4 month since i hurt my back that still not on track