Lower Back Muscles
Oz
08-16-2004, 07:57 PM
h0dy all,
Bit of an unusual one. I have trained and strengthened all the muscles that used to be killing me after some hard skiing last season to the point I can ski hard on them now for a week without even coming close to what they're capable of.
All the muscles that use to fade into insignificane (core stabiliser muscles), shoulders etc. were a bit sore at the start of the season but are now fine.
The only ones still giving me the shits are my lower back muscles. As skiiers would know, your upper body remains fairly static with a lot of rotation from the hips, using abs, lower back muscles and your legs.
Does anyone know any good ones to strengthen lower back muscles, apart from the back press at the gym? Tried that, doesn't do the lower back particularly well.
Bit of an unusual one. I have trained and strengthened all the muscles that used to be killing me after some hard skiing last season to the point I can ski hard on them now for a week without even coming close to what they're capable of.
All the muscles that use to fade into insignificane (core stabiliser muscles), shoulders etc. were a bit sore at the start of the season but are now fine.
The only ones still giving me the shits are my lower back muscles. As skiiers would know, your upper body remains fairly static with a lot of rotation from the hips, using abs, lower back muscles and your legs.
Does anyone know any good ones to strengthen lower back muscles, apart from the back press at the gym? Tried that, doesn't do the lower back particularly well.
leadfootGTP
08-16-2004, 10:36 PM
squatting and deadlifting, 2 best lower body lifts, both will do a lot for your lower back .do each once a week w/ 2 days in between,, but be very careful with your form, both exercises will either pump the shit out of your lower body, or break the shit out of your lower back. Heres what id do :
Monday-deadlift, powercleans, hang cleans, pushpress, hyperextentions in the morning, sprints, footwork in the afternoon
Tuesday - upper body,
Wednsday off,
Thursday - Squat, stiff leg deadlift, ham curls, leg extentions in the morning. Sprints, footwork in the afternoon
Friday - Upper body
it has done a lot for my lower back. Some ppl said i shouldnt deadlift that often, but the personal trainer who was making my workout w/ me told me not to worry. And after 3 months, my lower back has had no problems, Way better that when i used to just squat twice a week
Monday-deadlift, powercleans, hang cleans, pushpress, hyperextentions in the morning, sprints, footwork in the afternoon
Tuesday - upper body,
Wednsday off,
Thursday - Squat, stiff leg deadlift, ham curls, leg extentions in the morning. Sprints, footwork in the afternoon
Friday - Upper body
it has done a lot for my lower back. Some ppl said i shouldnt deadlift that often, but the personal trainer who was making my workout w/ me told me not to worry. And after 3 months, my lower back has had no problems, Way better that when i used to just squat twice a week
cpcg32
08-17-2004, 11:27 PM
Goodmornings and hyoer extensions also work the lower back very well.
Bish8808
08-18-2004, 11:13 PM
An exercise i call supermans works very well, it is a very concentrated exercise towards the lower back. To do this, you lay on your stomach, and if you are just beginning this exercise just lift up your chest off of the ground. do a set of 50 every or everyother day. Once experienced, you can move up to lifting your legs up off of the ground along with your chest. Very good exercise to balance out your abs.
kittedb18bt
08-19-2004, 12:51 PM
An exercise i call supermans works very well, it is a very concentrated exercise towards the lower back. To do this, you lay on your stomach, and if you are just beginning this exercise just lift up your chest off of the ground. do a set of 50 every or everyother day. Once experienced, you can move up to lifting your legs up off of the ground along with your chest. Very good exercise to balance out your abs.
i was going to recommend this earlier. my mother also calls this exercise the superman. grant, what you are trying to do is to increase the stamina of your lower back muscles. i would try to do this superman movement as explained above, but i would try to hold each rep about 15-20 seconds for a set of 4-5. physical therapists teach this exercise. i had a lower back injury and it really helped me heal.
i would try to do this every other day as mentioned above. deadlifts can be very beneficial if done correctly (FORM and use of a belt). you need to train with light weight and try for a few sets of 12-15. hope everything works out. give us a new time slip for those slopes!
i was going to recommend this earlier. my mother also calls this exercise the superman. grant, what you are trying to do is to increase the stamina of your lower back muscles. i would try to do this superman movement as explained above, but i would try to hold each rep about 15-20 seconds for a set of 4-5. physical therapists teach this exercise. i had a lower back injury and it really helped me heal.
i would try to do this every other day as mentioned above. deadlifts can be very beneficial if done correctly (FORM and use of a belt). you need to train with light weight and try for a few sets of 12-15. hope everything works out. give us a new time slip for those slopes!
Oz
08-23-2004, 04:05 AM
Big :cheers: guys. Just got back from another weekend smashing it. Back muscles starting to strengthen by themselves, but will do that excercise as recommended :)
mospeed1
08-24-2004, 10:13 AM
do you have a stablity ball????if so lay on your stomach on the ball ,put your forearms on the ground(so your head it pointing to the ground) stick your legs straight out and then lift your legs straight up towards the roof with out bending your knee's
it's kindda like the superman but since your on a ball your using more of your core to keep your self stably on the ball
it's kindda like the superman but since your on a ball your using more of your core to keep your self stably on the ball
96Civ
08-26-2004, 03:01 AM
IMO, The best workout for your lower back is just swinging an Axe. You really, REALLY feel the burn.
Porsche
10-19-2004, 11:20 PM
Deadlifts, plain and simple. Heavy, heavy deads. Don't do them all the time as it's quite tiring on the msucle, but heavy deads = lower back of fury.
YogsVR4
10-26-2004, 05:03 PM
I know I'm way behind in posting in here, but sit ups. Get those abs stronger and you'll find your back muscles train better. I wish I could explain why that happens, but I imagine its because it helps your posture and your back doesn't have to work as hard keeping you straight all day.
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