How to work out lower back?

I

itzkoy

0
I'm 15 years old and I'm 5'4. I weight 132 pounds and I'm not sure my body fat %. I've been working out for a few months now and I wanted to know what i could do to work out my back (lower back to be specific) because it seems out of shape compared to the rest of my body. Here are the pictures of my front and back. Thanks




P.S: Sorry if I'm violating some sort of rule by posting this, I'm new to these forums.
 
You should start with full body workouts using compound, multi-joint lifts. If you do that, you will hit everything and not have to worry about things like this. I also have no idea how you've discovered by looking at it that your lower back needs work? That's not something that's really visible to the naked eye, it's more of feeling it when you work out. And I don't see what you're talking about. That being said, straight leg DLs and GMs are good exercises for lower back.
 
I would frown on a 130# 15yo doing deadlifts. I think they should be limited to adults. As leckbass said, too much potential for injury as they, more than most lifts, require good form.
 
g8r80 said:
I would frown on a 130# 15yo doing deadlifts. I think they should be limited to adults. As leckbass said, too much potential for injury as they, more than most lifts, require good form.
Click to expand...

The potential for bad form doesn't decrease with age. As long as he learns it correctly, there's nothing wrong with lifting at a young age.
 
I think you definitely should do dead lifts at 15 years old, they are one of the best overall movements that exist. I just stress good form because my own stupidity has caused me to rush through my DLs and in turn i have screwed up my back. Learn how to properly do them from your school trainer, then focus while you are doing them.
 
Massive weight deadlifts...naw. But good old deadlifting...15 is a fine age to start.

Don't forget the variations which can be less prone to injury. Specifically, romanian deadlifts.
Also, squats will work the lower back too. Be careful about doing squats AND deadlifts in the same routine. keep em separate for a while. once the back starts to fatigue, don't push it. build up the endurance, as fatigue usually means the form slips and that's when you're most likely to injure yourself.

Start off light, and get teh form down SOLID.

A wise person once mentioned that if barbell deadlifts aren't tearing your shins up, you're not doing them right. its hard to keep the bar that close at first...it feels awkward.
 
Back extensions and good mornings are the best. With GM's, it's more about the movement, and you can get a lot out of a little weight. You'll end up loading up the spine a lot less than would you DL.
 
Lei beat me to the punch with GM's and back extensions, I'd always recommend them as well. Squats are good too, your core needs to stabalize the weight so it's good around training for the region

I also have to go with Ride_on regarding deads, form isn't age dependant, if anything I'd be best to get the form right at 15 rather than wait until you're older with more years of slouching in chairs behind you and decreased flexibility.
 
You must log in or register to reply here.
Back
Top