Lower Back exercise...No Hyper Bench

[superjarvo]

I have no hyper apparatus at my gym so I've been doing goodmornings for lower back. I find they aren't hitting the lower back well. I am starting to hit new PRs in my Deads and I find my lower back is a weak point.

What else can be done? I think the gym might have one of those reverse crunch machines to work the lower back but I am trying to stay away from machines.

I have been doing some research and can't find anything really useful.

Thanks for the help!

[-chris2-]

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Lower+Back

I would also keep doing good mornings.

[Lencho]

http://www.midwestbarbell.com/videos.htm

Scroll down to "Lower Back/Erectors". There is an exercise on the list that I'm not going to type here out of fear, but it's still a decent exercise when you don't have the proper equipment. ;) I like the pull-throughs, as well.

Check out the other vids as well. :)

[mjw8204]

There is an exercise on the list that I'm not going to type here out of fear, but it's still a decent exercise when you don't have the proper equipment. ;)
:D

[cute_asian_girl]

A good exercise for the lower back (no equipment necessary) is the yoga pose plank-advanced. It's actually great for the whole core. To make it more difficult, lift one foot 2-3 inches off the ground and hold. (alternate legs)

*This pose looks similiar to a full push-up postion, but to make it more challenging instead of balancing on your hands, you are balancing on your forearms. Your core should be completely straight. I.e. no butt in the air or dipping in the middle.

http://www.health.com/health/article/0,23414,1107385,00.html

*look at the link and instead of balancing on the hands, lower to your forearms. If that is too easy, do the foot lifts. Try and maintain the poses for 60 seconds or 5 very slow breathes.

[John Prophet]

bro...if good mornings aint hitting the low back youre in trouble, lol....what ARE they hitting?? hams?

there are also many variations of good mornings


also you can do stiff legged deads

heavy bent rows hit low back in sort of a static way


and there are all kinds of ways to do hyperextensions off of tables, other benches etc

[superjarvo]

bro...if good mornings aint hitting the low back youre in trouble, lol....what ARE they hitting?? hams?

there are also many variations of good mornings


also you can do stiff legged deads

heavy bent rows hit low back in sort of a static way


and there are all kinds of ways to do hyperextensions off of tables, other benches etc

Ya, I've been kind of confused about this myself. I have always been told that Goodmornings hit the back well, but I Don't seem to be hitting the bottom section on the lower back very well, therefore, my Deads are destroying my lower back.

As in variations, I slightly bend my knees to take some stress off the hams, bend down at the waist, keep the back straight, until back is about parallel to the ground. I just don't find it to be a comfortable exercise.

I am currently doing GM with 20Kg, and Deads at 90Kg. Maybe I should just add weight to the GMs to try and add more stress to the lower back.

PS...I do Pendlay Rows a few exercises before GMs so I have those covered (on Rippetoe's) .