Top 3 Low Back Exercises You Should Be Training
- Brainz Magazine
- May 2, 2023
- 3 min read
Written by: Kosta Telegadas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The low back is a complex and important part of the human body, responsible for supporting the spine and providing stability during movement. Strengthening the muscles in the low back can help prevent injury and improve posture and overall fitness. Traditionally, the majority of individuals experience low back pain as a form of injury. This normally can be fixed by targeting the low back muscles with proper form to enhance overall strength and reduce the likelihood of injury. In this article, we will discuss the top three best low-back strength training exercises.
Good Mornings
Good mornings are another effective exercise for strengthening the low back. They involve bending forward at the hips while holding a barbell across the shoulders. Good mornings target the erector spinae muscles, which run along the length of the spine and are responsible for extending the back. Like deadlifts, it's important to maintain proper form during good mornings to avoid injury.
Reverse Hyper Extensions
Reverse Hyper Extensions are a great exercise for targeting the lower back muscles. They involve lying face down on a hyperextension bench and lifting the upper body until it is in line with the legs. Hyperextensions target the erector spinae muscles and can help improve posture and reduce low back pain.
Back Extensions
Back extensions are a simple yet effective exercise for strengthening the low back muscles. They involve lying face down on a bench and lifting the upper body until it is in line with the legs. Back extensions target the erector spinal muscles and can help improve posture and reduce low back pain.
Special Considerations
If the low back has sustained a previous injury from sports or other forms of physical activity make sure to have some regressions ready and obtain a full consult from the athlete or individual. However, if the pain is still present after the applied regressions, please reach out to a doctor or physical therapist for a deeper dive into the issues within your low back muscles.
One of my favorite regressions to perform is a tempo with all of these movements to start the individual’s understanding of body positioning and muscle activation. 4 seconds descent or ascent to start the movement, a 2-second isometric hold at the end range of motion, followed by a 4-second descent or ascent depending on the movement. This will assist the athlete or individual’s tenure to progress from a safe starting point and allow them to feel the proper muscles activate.
Conclusion
In summary, strengthening the low back muscles is important for maintaining overall fitness and preventing injury. The exercises listed above are some of the best low back strength training exercises available. Remember to always maintain proper form and consult with a strength and conditioning coach if you are unsure about how to perform an exercise.
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Kosta Telegadas, Executive Contributor Brainz Magazine
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
