Developing the lower back muscles, just like any other muscle group, is essential for success in bodybuilding, a sport that requires balance and symmetry throughout the body. Performing exercises such as deadlifts and hyperextensions using weights allows you to build mass in the lower back. It is important, however, to perform the exercises using the correct form to protect your lower back from injury.
Barbell Deadlift
Barbell deadlifts are an exercise for the lower back, thighs, glutes, abdominals and trapezius muscles. Place the barbell on the floor and stand in front of it with your feet at a distance slightly wider than shoulder-width apart. Grab the barbell with your arms extended using an overhand grip that is a bit wider than shoulder-width apart. Bend your knees, slightly bend forward at the waist and keep your back straight. This is the starting position. Lift the barbell off the floor by extending your knees and bringing your torso back to the upright position. Then lower the barbell down by leaning forward a bit at the waist and bending your knees until the barbell is back on the floor. Make sure to keep your back straight throughout the exercise.
Barbell Straight-Legged Deadlift
The barbell straight-legged deadlift is similar to the normal barbell deadlift, except the legs are kept straight during the exercise. This variation works the erector spinae, hamstrings and glutes. Put the barbell on the ground and stand in front of it. Hold the barbell and place it in front of your thighs using an shoulder-width grip with your arms extended. Stand with your body upright and your feet shoulder-width apart. Keep your back and legs straight and maintain those positions throughout the movement. Lower the barbell down by bending forward at the waist until your torso is about parallel to the ground. Then bring your torso back to the upright position.
Hyperextension with Weight Plate
Performing hyperextensions with a weight plate builds the erector spinae muscles of the lower back. The hamstrings of the back thighs also play a role during the exercise. Put the weight plate on the ground in front of the hyperextension machine. Position your feet shoulder-width apart on the foot platform of the machine with your legs extended and your toes pointed slightly outward. Lean your front thighs on the pads and pick up the weight plate off the ground, placing it in front of your chest with your arms crossed. Keep the back straight and bend forward at the waist, bringing your torso down toward the ground. Then raise your torso back up to the beginning.
Member Comments