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Training Q and A

Lower Back Workout

Overview

A. About the lower back workout
B. Principles
C. Other back training principles
D. Why it works
E. The low back workout routine

A. About the lower back workout

This workout was designed around the idea that a strengthened lower back and core will help improve everything you do. Your daily life activities, your regular exercise routine, and your posture will improve upon completion and maintenance of this workout.

We hear the term "core" thrown around quite a bit yet there seems to be a lack of a univeral definition on what this exactly means. Most everyone considers core to be abdominals, obliques, and lower back, but others will include glutes, abductors, and many other hip muscles. The use of the term "core" in this guide is meant to encompass all these areas as all will be improved here.

The structured design allows slow integration into core stability, strengthening, and endurance rather than throwing you right into advanced movements that would only lead to injury.

Something like 90% of people will experience back pain in their lifetime and exercising your lower back is a good preventative measure to avoid years of pain.

If you suffer from small aches and pain here and there, this workout will help to eliminate as most of that pain is associated with stiffness and weakness of the lower back. Of course, if you suffer from chronic or acute pain you should always consult with a health professional prior to beginning any workout routine.

B. Principles of the low back Workout

Type: Weight Training, Bodyweight
Training Time: 15-30 min
Reps: 8-20
Sets: 2-3 each exercise
Rest Period (Between Sets): 30 sec - 1 min
Training Days a Week: 3 days
Intensity: Moderate
Weight Load: Low-Moderate

C. Other Back Training Principles:

Exercise posture: During all of these movements, it is important to keep correct  body mechanics to avoid injury. Here is a quick breakdown of common mistakes with ALL exercises (not just lower back):

Head: Maintain forward facing head, don't bend up or down.
Upper back: Maintain slight extension in thoracic spine (upper spine).
Lower back: Maintain slight extension in lumbar spin (lower spine).
Buttocks: Extend bottom out slight as if you are purposely sticking it out.
Knees: Always keep a slight bend so your knees are not locked out.
Chest and Trunk: Maintain standing tall posture with chest slightly stick out.
Abdominals: Always keep them contracted! This is your natural safety belt!
Breathing: Breathe in during the eccentric or "lowering phase" and breathe out
during the concentric or "lifting phase".
Stance: Maintain shoulder width with toes slight angled out unless otherwise
noted in exercise.

Exertion: Always yield to safety issues and never push your self too hard with back training. Lower back training is special and cannot be pushed too close to the limit or injury is likely to occur. If you feel you posture is sloppy, stop the exercise and move to another or push your workout back a day. Getting injured is NOT worth a few reps!

Note: The most common error which leads to back injuries is the rounding of the upper and lower back. ALWAYS keep in extension and stop if you cannot hold.

D.Why it works:

• Your core connects you. Think about it. You core connects your upper and lower body so if this becomes weak, so will the rest of you body.

• Slowly progressive. No hardcore, jump-right-into-it fad workout here. Only honest, proven to work progression so you greatly reduce your risk of injury.

• Advancement. This 3 stage work out design is meant to keep your body guessing and developing. Each stage involves new exercises and challenges.

• Any fitness level friendly. It doesn't matter if your a true beginner or an advanced lifter, most everyone can improve back strength and posture. In fact msot veteran bodybuilers actually lack back strength due to other area over developed musculature.

E. Lower back workout Routine:

Here is the workout broken up into the three stages with descriptions and instructions for each. Complete all exercises in the order listed. All exercises denoted with "Bodyweight" signifies no extra weight will be used.




Sets: 2 for each exercise
Reps: 15-20 reps
Rest: 30-1 min
Type: All are bodyweight only
Days: Mon, Tues, Wed
Weeks: 3-4 (or until you feel ready to advance)

• Supermans
• Alternating Supermans
• Planks
• Side Planks
• Swiss Ball Abdominal Crunches
• Standing Oblique Twists (hands behind head)
• Swiss Ball Oblique Crunches (Crunch to side)
• Bodyweight Squats




Sets: 3 for each exercise
Reps: 10-15 reps
Rest: 30-1 min
Type: Bodyweight and Weighted Mix
Days: Mon, Tues, Wed
Weeks: 2-3 (or until you feel ready to advance)

• Planks (weight on back)
• Side Planks (weight on side)
• Stiff Legged Deadlifts (bodyweight)
• Kneeling Cable Ab Crunches
• Russian Twists (bodyweight)
• Cable Oblique Wood Chops
• Back Hyperextensions (bodyweight)





Sets: 3 for each exercise
Reps: 10-15 reps
Rest: 30-1 min
Type: Bodyweight and Weighted Mix
Days: Mon, Tues, Wed
Weeks: 2-3 (or until you feel ready to advance)

• Planks on swiss ball
• Side Planks on swiss ball
• Good mornings
• Deadlifts
• Back Hyperextensions
• Russian twists
• Incline Ab Sit-ups