How to strengthen lower back?

  1. 2 months ago
    Anonymous

    There doesn't appear to be any muscles there

  2. 2 months ago
    Anonymous

    Deadlifts

    • 2 months ago
      Anonymous

      Conventional Deadlifts, good mornings, and rdls.

      You do Deadlifts, but every gymcel on this board tells you not to.

      deadlifts and hipthrusts are both good to improve that area, even if you might be able to lift way above your bodyweight with either of those exercises i would recommand to start slow and add weights as you progress.

      Snatch. Grip. Deadlifts.

      Stiff leggy diddleydoobop

      These too.

      • 2 months ago
        Anonymous

        What about rack pulls ?

  3. 2 months ago
    Anonymous

    Probably exercise I dunno

  4. 2 months ago
    Anonymous

    Bench press

  5. 2 months ago
    Anonymous

    Lower back exercises.

  6. 2 months ago
    Anonymous

    Bent over barbell rows

  7. 2 months ago
    Anonymous

    Reverse HyperExtensions

    • 2 months ago
      Anonymous

      these

    • 2 months ago
      Anonymous

      Do Hyperextensions work the same?

      • 2 months ago
        Anonymous

        If you do them backwards

    • 2 months ago
      Anonymous

      Do Hyperextensions work the same?

      Reverse hypers take stress off the lower back because you are laying on a bench.
      Do hyperextensions instead.

  8. 2 months ago
    Anonymous

    Stiff leggy diddleydoobop

  9. 2 months ago
    Anonymous

    Conventional Deadlifts, good mornings, and rdls.

    • 2 months ago
      Anonymous

      Sirs ... Good morning!!!

  10. 2 months ago
    Anonymous

    Romanian deadlifts 3x8
    shit is absolutely exhausting but nothing works it out better. gets your heart pumping good too

  11. 2 months ago
    Anonymous

    You do Deadlifts, but every gymcel on this board tells you not to.

    • 2 months ago
      Anonymous

      No every dyel on this board tells you not too. Had some back pain since one of my legs is longer than the other so tend to not have a straight spine and legit deadlifted twice and that shit was gone.

  12. 2 months ago
    Anonymous

    RDLs

  13. 2 months ago
    Anonymous

    deadlifts and hipthrusts are both good to improve that area, even if you might be able to lift way above your bodyweight with either of those exercises i would recommand to start slow and add weights as you progress.

  14. 2 months ago
    Anonymous

    Reverse hypers when done strict are good for building the tissue, when done more fast and loose they're good for spinal decompression. GHRs and good morning's are probably the next best bet.

  15. 2 months ago
    Anonymous

    You just progress your lifts and try to understand that back pain isn't real.

  16. 2 months ago
    Anonymous

    bridges

  17. 2 months ago
    Anonymous

    deadloft, good mornings, back extensions

  18. 2 months ago
    Anonymous

    I tried doing a backflip like an actual fucking retard yesterday and landed directly on my lower back. I used to have a shitty lower back but started good mornings, dead hangs, deadlifts which fixed everything but I pulled a stupid stunt like that and I’m in so much pain. I just wanna workout but I feel like I need to heal from this one.

    • 2 months ago
      Anonymous

      On the bright side the muscle mass there probably cushioned your spine and shit. Maybe you would have been paralyzed had you not been working your back out.

      • 2 months ago
        Anonymous

        Maybe. I regret doing such a stupid stunt. It’s already going away gradually but it could’ve been so much worse. It’s just a bit annoying it hurts enough still that I can’t really work out for a day or two so my workout schedule is now messed up. Anyways dead hangs are great they corrected the fuck out of my back and posture I’ve been doing them for years.

        • 2 months ago
          Anonymous

          Do wall sits (until your injury gets better)/horse stance holds and you'll be amazed.

          Deadhangs, Horse Stance Holds & Hindu Push Ups are the best for posture correction.

          • 2 months ago
            Anonymous

            I do wall sits sometimes already but I’ll try the rest out once I’m better. Thanks for the insight I’ll see how it goes.

        • 2 months ago
          Anonymous

          What type of deadhangs? There seem to be a couple of different versions

          • 2 months ago
            Anonymous

            Nothing too fancy. Just normal grip, arms spread kinda like the beginning of pull-up position. I’ve never tried reverse grip ones but they are probably better for the forearms same with ring deadhangs. I don’t really use them for forearm/grip training but you definitely could if you wanted to but it might not be the most efficient. It’s more of a decompression stretch for me.

            • 2 months ago
              Anonymous

              Ok, thanks - do you do sets or anything or just go as long as you can?

      • 2 months ago
        Anonymous

        This

      • 2 months ago
        Anonymous

        Lol I was skating a ledge and slipped out and landed directly on the ledge with my low back and I didn’t even feel it. My erectors completely absorbed the blow.

    • 2 months ago
      Anonymous

      Good reason to get a massage from a cute thai chick don't you think?

  19. 2 months ago
    Anonymous

    bench with arch

  20. 2 months ago
    Anonymous

    Pic related (Hindu Push Up/Dand) with nasal breathing only.

  21. 2 months ago
    Anonymous

    Masturbate, but instead of using your arm, thrust with your hips. Really get in there, you know?

    • 2 months ago
      Anonymous

      That works more for a glute pump

  22. 2 months ago
    Anonymous

    Bicep curls in the squat rack.

  23. 2 months ago
    Anonymous

    zercher good morning

  24. 2 months ago
    Anonymous

    Cursed to be a 5'11" scoliosis fag but I learned something.
    Sitting good morning.
    Reverse hyper.
    SLDL.
    The only thing you can do aside from wearing a brace while you're growing is strengthen your lower back and these three kept me from being completely immobile.

  25. 2 months ago
    Anonymous

    how has nobody mentioned kettlebell swings? they're PERFECT for this

    • 2 months ago
      Anonymous

      Because you pretty quickly hit a wall when it comes to progression considering nobody makes very heavy kettlebells.
      They're good for conditioning, they're ass for building strength.

      • 2 months ago
        Anonymous

        NOBODY USES KETTLEBELLS FOR THE FUCKING WEIGHT BASED STRENGTH GAINS YOU MONGREL!

        • 2 months ago
          Anonymous

          I would if I had the space for a whole set of them. Cleans and presses without ever developing wrist mobility all day baby. That'd be dope.

          • 2 months ago
            Anonymous

            You only need about 50-75% of your own weight in KG to feel something when it comes to endurance work.

            Its great tool for hypertrophy and ballistic strength gains though if you are stuck at home with no gym nearby.

            • 2 months ago
              Anonymous

              Hypertrophy is best done with progression by weight and ballistic doesn't mean anything.

      • 2 months ago
        Anonymous

        you should never take a hip hinge / back extension exercise to failure, or even close to failure. That's a good way to cause damage.

        The back is primarily made of type 1 fibers anyway, which means it's made for endurance long haul type of exercise.

        • 2 months ago
          Anonymous

          NOBODY USES KETTLEBELLS FOR THE FUCKING WEIGHT BASED STRENGTH GAINS YOU MONGREL!

          I'm not standing there swinging a kettlebell around for an hour like a fucking retard.
          I'll just go on a run at that rate.
          I have a 385x4 SLDL and I take it to failure every time, you guys are just gays that don't want to admit you bought into a waste of time
          Grow a spine, literally, and stop acting like weighted cardio is worth anything.

          • 2 months ago
            Anonymous

            > Thinks runs and kettlebell swings are the same.

            Hahaha. xD

            • 2 months ago
              Anonymous

              Weak, angry, seething, filing a refund for the gorilla mode kettlebells Joe Rogan tricked them into buying.
              Functional strength is fucking gay. If you can run and lift you're fine without sucking Pavel's dick.

          • 2 months ago
            Anonymous

            >weighted cardio
            weighted cardio is not cardio. I don't think you understand how muscles work or the henneman size principle.

            The accumulation of microdamage in the spine can build up over time, especially when talking about disc herniation. You may not feel anything now, but you may be compromising the integrity of your discs.

            Considering you are likely a roid chud or at least very fat, I assume you don't care much about your long term health anyway.

            • 2 months ago
              Anonymous

              99 out of 100 times that someone thinks they slipped a disk nothing happened and it's just stress causing the pain. Ballistic strength doesn't mean anything, strength is already functional, microdamage is just a nocebo to scare you into buying a book.

              • 2 months ago
                Anonymous

                >slipped a disk nothing happened and it's just stress causing the pain

                there is no such thing as slipping a disc. There is disc herniation in which the outer wall of the disc becomes comromised, allowing the nucleus of the disc to protrude, commonly causing nerve compression and entrapment, and then there is vertebral body slippage, also known as spondye-boisthesis which is commonly caused by a pars defect or some sort of structural anomaly in the lamina. Both of these conditions can lead to degenerative neurological changes.

                You do not posses the breadth of knowledge to comment on these issues.

              • 2 months ago
                Bottom Randy

                > there is no such thing as slipping a disc. There is disc herniation in which the outer wall of the disc becomes comromised, allowing the nucleus of the disc to protrude, commonly causing nerve compression and entrapment, and then there is vertebral body slippage, also known as spondye-boisthesis which is commonly caused by a pars defect or some sort of structural anomaly in the lamina. Both of these conditions can lead to degenerative neurological changes.

                > You do not posses the breadth of knowledge to comment on these issues.

                That spacing.

              • 2 months ago
                Anonymous

                You are neurotic and your coping mechanisms have forced your mind to physically manifest the stress as back pain.

              • 2 months ago
                Anonymous

                the majority of people that have pars defects do not even know they have them until they fracture them completely or they get an xray of their stomach or pelvis and an astute radiologist spots it.

              • 2 months ago
                Anonymous

                >Posted from Israel.

              • 2 months ago
                Anonymous

                My cousin recently introduced my family to his flaming gay boyfriend.
                It was a huge deal and about half of the family shut him out.
                He even did the fairy voice and everything.
                He constantly talks about hot button left wing issues and gives the worst takes humanly possible despite no one being interested.
                Somehow you're gayer than my fag of a cousin and even more vocal about it.
                Look, nursing school is tough but I believe you can make it through.
                LGBTQIA+ support only from me, you've got this buddy. You prove the medical review board wrong when they say "Clinically diagnosed retards can't be trusted to work in healthcare".

              • 2 months ago
                Anonymous

                SEETHE

                keep being a fat retard, enjoy shitting in a bag for the rest of your life

              • 2 months ago
                Anonymous

                Alright, kettlebellfag, post physique.
                We'll settle it.

            • 2 months ago
              Anonymous

              >henneman size principle
              >microdamage
              >"you'll hurt yourself"
              Shut up you colossal fucking pussy. If you spent as much time lifting as you did researching you might be able to boast a respectable physique.
              I know how muscles work, my brain tells them to pick up heavy thing and they do it. Why micro-analyze it?

  26. 2 months ago
    Anonymous

    Lay on your back
    Keep your arms flat against the ground

    Now try and fuck the ceiling
    Make that dick touch the roof

    Hold your pelvis up like a stretch
    Don't hump the ceiling

    Feel those muscles activating?

    Start by doing that for a while under the supervision of a medical professional you moron

  27. 2 months ago
    Anonymous

    more often than not, your back is fine, what you need to work on is usually your core muscles so that you can properly brace

  28. 2 months ago
    Anonymous

    Im afraid to do squats and DLs with any weight because ive blown my back out a few times.

  29. 2 months ago
    Anonymous

    Highly recommend back extensions, it's a great exercise. Other than that most hinge movements will work it just fine, RDLs worked great for me. Snatch grip deadlifs feel good as well, but I don't have a lot of experience with these yet, only have been doing them for a few weeks.

  30. 2 months ago
    Anonymous

    I’ve had the same question for a while, and I’ve discovered that the best way to build up strength and muscle - almost like an armour protecting your back during daily activities, picking things up, etc - is consistent deadlifting.
    Specifically, NOT your 1rm, or really even too close to it. Particularly as a novice lifter, it’s far too easy to fuck your shit up. Just lift frequently and the gains will come.

  31. 2 months ago
    Anonymous

    just did 3 sessions with a physio for right side lumber/thoracic muscle/nerve damage.

    The program to strengthen:

    1. Squats - Barbell
    2. Single leg bridge
    3. Dumbell RDL
    4. Resisted Crab walks
    5. Side plank w/ clam shell
    6. Sitting glute stretch
    7.Cobra pose
    8. Thread the Needle

  32. 2 months ago
    Anonymous

    unironically, compound lifts
    squats, conventional deads, bench with leg drive all train your lower back
    90% of what i train is main barbell lifts and their variations for higher reps (ssb squats and deficit deads in particular) and my lower back is disproportionately developed relative to my overall physique (i'm 5'10 and 160lbs for reference)
    also farmers walks
    picrel is my back

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