Workouts to Strengthen Your Lower Lumbar
A defined lower spine is a true indication of a dedicated lifter, as it requires significant effort and attention to develop. Although the lower back comprises a small muscle group, it plays a vital role in other lifts and daily activities. Yet, targeting the lower back is frequently neglected. Weakness in this area can hinder routine actions such as sitting, bending over, and standing for long durations.
Lower Back Significance
Although it may not seem critical because it operates inherently, maintaining the lower back is crucial for overall stabilization. The lower back assists in major lifts like squats and numerous other leg routines, as well as overhead presses, bench press, and many standing exercises.
Moreover, the lower back is vital for fundamental activities that include walking, standing up, sitting down, and more. Therefore, neglecting lower back training is not advisable.
Lower Back Regimens
Given that the lower back is a smaller muscle group compared to the entire back, full workouts dedicated to it aren’t necessary. The five exercises below will assist individuals with weakened lower backs in enhancing this neglected muscle group.
Week 1
- Deadlifts – 5 Sets 15 Repetitions
- Reverse Glute Raise – 5 Sets 15 Repetitions
- Seated Cable Rows – 5 Sets 15 Repetitions
- Hyperextensions with Dumbbells – 5 Sets 15 Repetitions
Most exercises in this 5-week lower back program are isolation movements, targeting specific muscles. It’s crucial to maintain strict form during these exercises. Avoid using cheat reps (momentum or jerking motions) as leverage.
Since adding significant muscle mass to your lower back isn’t feasible, focus on conditioning by performing more repetitions. Ensure a strong mind-muscle connection and fully contract the lower back at the peak of every movement.
Week 2
- Hyperextensions with Dumbbells – 4 Sets Dropsets 10-10 Repetitions
- Good Mornings – 4 Sets Dropsets 10-10 Repetitions
- V-Bar Lat Pulldowns – 4 Sets Dropsets 10-10 Repetitions
- Hip Thrusts – 4 Sets Dropsets 10-10 Repetitions
- Dumbbell Deadlifts – 4 Sets Dropsets 10-10 Repetitions
Utilize a (0:2:1:1) rep tempo. Perform the lifting phase quickly, hold the contraction at the peak for two seconds, spend one second returning to start, and rest for one second at the bottom.
Week 3
- Trap Bar Deadlifts – 5 Sets 15 Repetitions (Intraset Stretching)
- Lat Pulldowns – 5 Sets 15 Repetitions (Intraset Stretching)
- Underhand Barbell Rows – 5 Sets 15 Repetitions (Intraset Stretching)
- GHD – 5 Sets 15 Reps (Intraset Stretching)
Begin your workout with at least a 10-minute lower back warm-up to decrease the risk of injury. Avoid overloading with too heavy weights or excessive volume, as this can side-line you for weeks.
Focusing on form and muscle contractions rather than the weight lifted is essential for lower back training success.
Week 4
- Deficit Barbell Deadlifts – 4 Sets 20-15-12-10 Repetitions
- Bent Over Dumbbells Rows – 4 Sets 20-15-12-10 Repetitions
- Smith Machine Good Mornings – 4 Sets 20-15-12-10 Repetitions
- Underhand Cable Rows – 4 Sets 20-15-12-10 Repetitions
- Weighted Planks – 4 Sets 1 Minute Each
Perform deficit deadlifts on an elevated platform like a weight plate or aerobic step, using a shoulder-width grip. This increases the range of motion, adding more tension to the lower back than traditional deadlifts.
Good-mornings are often underused for back strengthening. Maintain a slight knee bend and keep your lower back arched throughout. If you don’t feel the tension during the exercise, consider lowering the weights, as proper form and contraction are more beneficial than heavy weights.
Week 5
- Rack-Pulls – 5 Sets 30 Repetitions
- Straight Arm Cable Pulldowns – 5 Sets 30 Repetitions
- Cable Deadlifts – 5 Sets 30 Repetitions
- Bodyweight Hyperextensions – 5 Sets 30 Repetitions
The final session focuses on high-rep training. This high intensity will result in a significant lower-back pump. Proper form and full range of motion are vital to successfully developing the lower back.
Recovery Importance for Your Lower Back
Lower back training is only half accomplished in the gym. While lifting heavily can be enjoyable, proper recovery is essential for true progress. The lower back exercises break down muscles, necessitating a solid recovery protocol to rebuild them. Particularly, lower back soreness can affect your entire day.
What should you emphasize to ensure your lower back muscles regenerate and feel better?
Diet
Maintaining an optimal diet and hitting macros is vital. Adequate protein, fat, and carbohydrate intake aids in muscle regeneration.
Supplements
In conjunction with diet, supplements are crucial for recovery, providing essential nutrients that may be lacking in a diet. Effective supplements for recovery include:
- Creatine
- Protein Powder
- Multivitamins
- CBD Sleep Aid
- CBD Pain Relief
Conclusion of Lower Back Training
Training your lower back benefits not just other lifts, but daily activities. However, it’s often neglected and undertrained. The lower back plays a key role in stabilization and balance, making it a muscle group worth focusing on.
What’s your favorite lower back exercise? Share with us in the comments below. Also, follow Fit Journey Now on Facebook and Twitter.