What exercises should I do? I have a basic home gym with bench, power cage, barbells, DBs and bands.
Just before Christmas I strained my lower back near the base of my spine while deadlifting. I think this was down to a combination of factors:
- I had stopped using a core belt
- I had started squatting onto a lower box
- I was doing lots of deadlift singles
Since then I have only squatted with the belt and have done no deadlifts apart from high rep SLDLs. I've been doing high rep band pullthroughs. What could I add? Should I slowly lower the reps and increase the weight of the SLDLs - or do something similar with regular DLs?
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Thread: How to get a strong lower back?
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03-12-2011, 01:17 AM #1
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How to get a strong lower back?
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03-12-2011, 01:21 AM #2
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03-12-2011, 04:05 AM #3
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Thanks Ironlife - I think GMs would provide a different force vector compared to SLDLs and such.
I suppose what I was getting at is should I be doing exercises that articulate the spine rather than just holding it tight? If I should be doing weighted hypers (say), then how do I do this with my basic home equipment?
Also, should I get some sacks or even atlas stones to practice more awkward/chaotic lifts?
I tried single handed deadlifts today. Kinda cool even with a pussy weight.
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03-12-2011, 04:10 AM #4
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03-12-2011, 08:47 AM #5
Why don't you do deadlifts? The reason you strained your back was probably bad form. I have done it a time or two. You start getting worn out and let your form slip just a little and there is that little pop and then a bit later life sucks. Since then I worked on my dailing in my form and I have been good to go.
Don't be scared of them, just be smart.''You can either feel the pain of discipline or feel the pain of regret. The choice is yours.'' - Jim Rohn
-US ARMY-
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03-12-2011, 10:03 AM #6
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03-14-2011, 01:03 AM #7
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03-14-2011, 04:50 AM #8
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03-14-2011, 04:56 AM #9
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03-14-2011, 06:22 AM #10
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03-14-2011, 06:24 AM #11
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03-14-2011, 06:54 AM #12
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03-14-2011, 07:53 AM #13
SLDLs would get my vote as well. I don't like good mornings because what do you do if you get stuck? SLDLs are similar, but if you can't lift the weight you can just drop it rather than have it pin you down.
RDLs are good too and similar to SLDLs, but shift the focus from the lower back to the glutes/hams.
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03-14-2011, 08:33 AM #14
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Hmm, according to this, what I've been doing is more like a RDL:
http://www.bodyrecomposition.com/tra...l-vs-sldl.html
I don't round my back but OTOH the bar is a few inches in front of my shins... confused now.
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03-14-2011, 08:57 AM #15
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03-14-2011, 08:58 AM #16
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A lot of people think or have thought they are doing SLDL when they are doing RDL, myself included.
I have injured my back in the past and it is still on and off painful at times. Romanian is has felt a lot more confortable than SL after my injure. Rounding my lower back is not the most appealing thing to me right now.
That being said, it does hit the lower back harder than Romanian...
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03-14-2011, 11:00 AM #17
Here is a wonderful explanation between the two (props to chazzy for the link):
http://www.emusclemag.com/content.php?cat=3&id=1323
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03-15-2011, 01:03 AM #18
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03-15-2011, 01:25 AM #19
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03-15-2011, 04:05 AM #20
That's not hard with knee flexion though =P Not to mention, variations in scapular movement can assist this. Like when we're upright, depression helps us touch. As our torso becomes prone, protraction helps us touch. As we grow inverted, scapular elevation/shrugging helps us touch.
Another issue might be how our weight is balanced over our feet. I find when I try to shift my weight onto my heels that my hips tend to move further back, when my weight is more on my forefoot then I don't need to do that as much. This gets shifted by stuff like holding weights too.
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03-15-2011, 06:31 AM #21
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03-15-2011, 06:56 AM #22
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03-15-2011, 07:13 AM #23
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