Lower Back Exercises

[Primal]

Hey all, been a while! Recently hit my 2 year anniversary in the gym! but anyways on to the topic. Last week, I met some mens physique guys that were doing a show in my city. I got pictures with them and everything. It was really cool, but I noticed that I wasn't as far away from these guys in terms of muscularity than I originally thought. They were 2 days out from their show so they were insanely lean but on the same token I've been the leanest I've ever been. At the peak of my bulk I was 208, I'm fluctuating now at around 181-183 lbs and I haven't lost any strength at all except for my bench press. They really got me inspired to practice posing and I set a goal that in 2016 I want to compete with my friend.

With all that, I've started looking at my weak points and I've noticed a big one being my lower back. Maybe it's just because my upper back is so developed (way overdeveloped) but I still think my lower back needs work. I still have been doing the smith machine rows but I've noticed that I don't feel it in my lower back anymore like I used to, I've lost the mind muscle connection to it. It also doesn't help that my new gym's smith machine sucks. Literally, you can give it a tap and it'll move by itself to the very top of the stand. Deadlifts I have stopped because I have felt small twinges of pain in my back whenever I do them now. I really dislike doing them anyways, the movement feels so awkward to me no matter what hand positioning I use. Sumo or conventional doesn't change anything either (for gods sake I'm not 5'6, sumo is is bull crap for tall guys in my opinion). So I've been using the hyper extension to target it but I was wondering if there is any other better way or exercise? What have you guys used for your lower backs? Also in regards to upper back training, is there a good set/ rep range for the lower back that I should follow?

Thanks!

-Primal

[steve_d]

I'd stick to deadlifts and learn technique. It feels weird because you haven't developped the muscles that stabilize your lift. Once you do, deadlifts will feel great. I've had hip and leg issues for a 3-4 years now and I've gradually gotten worse and worse at deadlifts. I've taken time off deadlifts and slowly they've been disappearing from my routine. Just recently I've tried to get them going again. As a background, when I was 23 I was deadlifting 560 raw at a weight of 160. I got up to 610 at a weight of 180 by the time I was 26. This was all sumo. Since then, I've gained a good amount of muscle and 'look' like I could pull a hell of a lot more than that kid I was before. However, the injuries started around that time. I'm 34 now, and in the last 5 years I haven't done over 5 plates, in fact in the last 2 I have not gone to 4 plates.

In the last 2 weeks, I have been struggling with 2-3 plates a side ESPECIALLY sumo which is my preferred style. So what gives? Well, I am simply untrained. My hips feel weird doing it, and while I feel strong and my form is so-so, I just can't pull what I used to. But all that means is getting my form back. If deadlifts felt like they did last day all the time, I would never do them. You just need to be patient and not only will the lifts go up, the lifts will feel better, and you'll be feeling the muscle, and not all the ligaments, joints, tendons, and other pains. I completely understand when you say they feel awkward - since I know what it feels when it doesn't. Trust me, you just need to learn the lift. Most anyone can.

[Primal]

Jesus you have some insane strength as a kid! Alright, I suppose I'll try them again. I did 415 I think a while back but even then I really wasn't feeling the movement at all and I had some bad back pains. I'll start over I guess and get the technique right this time. Haha back to 135 lbs! Thanks Steve!

-Primal

[Praetorian]

As Steve said stick to deads and I would also include good mornings but for heavens sake learn to train them correctly. If you are feeling pain you are not doing them correctly at all. It takes some serious time to learn how to deadlift heavy weights. The variable factor here is weight...as it increase most peoples form deteriorates until it becomes a scary looking lift. I would suggest you look for someone that knows how to lift and that can show you...ie they can deadlift 600lb+ Deadlifting 405lbs for most guys comes pretty quick and their deadlift technique and knowledge is limited at best. It is not until you get to close to 600lbs where you you really start to learn a few things...this varies from person to person as well.

Here is a good video on the basics...

P

https://www.youtube.com/watch?v=bWRTHOMq-n8

[Primal]

Got it, I'll learn the form better again! I'll check out the video.

Thanks!

-Primal