The strength of your lower back can play a huge role in the overall effectiveness of your workout sessions. While a strong lower back enhances your core and helps you lift heavier weights, a weak lower back may contribute to back pain and discomfort, and could interfere with the way you live your daily life.
To maximize your gym time, add these three powerful lower back strengthening exercises into your weekly routine. Grab your weight lifting gloves for protection and dive in!
Powerful Lower Back Strengthening Exercises to Try
- Barbell Deadlifts: To perform barbell deadlifts, first load an Olympic bar and place it on the floor. Stand with your feet just under the bar and near the center. Your legs should be approximately hips-distance apart. Bend forward at the hips, and bend your knees as you reach down and grasp the bar. You can use a standard grip with both palms facing you, or use an alternating grip with one palm facing you and one facing away. Press your weight into your heels as you begin to straighten your legs and raise the bar. When the bar is higher than your knees, quickly finish the movement by squeezing your shoulder blades together. Press your hips toward the bar. Slowly lower the bar and bend your knees as you move into the starting position. Repeat for two to three sets of eight to 10 repetitions.
- Hyperextensions: Position your hips just beyond the pad on a hyperextension bench. Cross your arms over your chest, or hold a weight in your hands and against your chest. Fold forward until you feel a stretch in your hamstrings and/or lower back. Exhale and raise your torso until you are parallel with the floor. Inhale, lower and repeat. Complete two or three sets of up to 15 repetitions.
- Rack Pulls: This modified deadlift is great for strengthening your lower back without compromising or adding additional stress to it. Rack a barbell in a power rack with the crossbars set just below knee height. Position your hands and feet the same way you would for the deadlift: with your knees slightly bent; your feet hips-distance apart; your grip standard or alternating. Exhale and stand up as you pull up on the bar. Forcefully press your hips forward when you are completely standing and the bar is in front of your hips. Squeeze your shoulder blades together to complete the movement. Slowly return the bar to the rack and repeat for two or three sets of eight to 10 repetitions.
Head to the gym and give these effective lower back strengthening exercises a try today!
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