Lower Back Strength Help

[Dr Game]

I'm a pretty much around an intermediate level BMX rider, a lot of moves that I do require quite a good deal of lower back strength. I have access to a good gym, plus I have my own set of stuff kicking around. I know a great deal about strength exersizes (I've writen the test for personal trainner, but I don't train anyone.) Essentially what I'm wanting to know is if there is a very effective way to improve my lower back strength, I've done many lower back workouts that I can think of, but I can't feel that I'm working it that well. Anyone know of a method to improve lower back strength? (One that's worked for you) It would be quite helpful.

 

[R.Lewis]

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

this is a basic deadlift. the best exercise for lowerback, legs and traps.

reply if you need anymore help.

also, get someone to watch you to make sure your form is good.
it would be a good idea to invest in a personal training session.

 

[AJP]

Yes, definitely deadlifts like manofkent said.

In addition to the basic one he listed, try doing them on a box once you get the basic one down of course. And definitely be careful with your form, I would really suggest asking someone who definitely knows.

Here is a link to the box deadlift... (there are sometimes different box heights, 4, 6, and 8 inches..usually)



You're gonna have to click on the "dorsal view" and click on his lower back, and go to "deadlifts-off box"

 

[Dr Game]

Defently valuable information, thank you.

 

[R.Lewis]

the box deadlift is an advanced exercise as it requires good ballance and experiance.
the only reason you stand on a box is to get more reach, so the bar is closer to your feet.
you can do thins without a box simply by using smaller weights.

so instead of using 1x40lb plate on each side, just use 4x10lbs plates.

 

[Dr Game]

I have all the equipment at home to do this on a very simular machine. I can really feel it in my back, and I know I will tomorrow, haha... It takes a little bit of balance when the weight is pulling you back like this, but I really like it.

Thanks.

 

[evolution]

The cable pullthrough is a great assistance movement. You might also give Romanian deadlifts a shot, along with back extensions with a static pause, and weighted reverse hypers. Try also working with deadlifts, bent knee good mornings, squat/good mornings, and rack pulls.