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Posted: 1/23/2009 5:37:53 AM EDT
[#1]
Unfortunately, it's one of those places that's nearly impossible to work on without putting it under a load, whereas you could do pullups for the rest of your back.
Pull-thrus, perhaps? Keep your back in extension and swing a dumbbell/kettlebell back and forth between your legs using your hips for power. This vid calls them swings, but I think both are correct: [url]http://www.youtube.com/watch?v=UHfqDIGE-VU] |
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Posted: 1/23/2009 5:49:13 AM EDT
[#2]
Back extensions are the best for the lower back.
I jerry rig a setup using my dumb bell rack and a stool. I can't see why you couldn't screw a few 2' pieces of 2x4 to the wall and use either a chair or stool to support your upper legs, and then do your back extensions. |
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Posted: 1/23/2009 5:55:46 AM EDT
[#3]
Any decent gym will have a back extension machine. It's one of my favorite machines, in part because it's where I turn in my biggest numbers. 305 pounds, 100 reps in two to four sets. My back is plenty strong. Primarily because of the back extension machines. I worked my way up from 10 reps at 100 pounds to my current level.
I like to keep track of my progress by multiplying the weight lifted by the number of reps I do. In total, a good workout for me with back work exceeds 25 tons, and more than half of that is just from the back extension exercises. CJ |
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Posted: 1/23/2009 6:00:20 AM EDT
[#4]
Deads
Stiff legged deads Power cleans. Go read Sharky's thread. 30 pages of information on how to strengthen your back. |
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Posted: 1/23/2009 6:01:45 AM EDT
[#5]
Quoted: Any decent gym will have a back extension machine. It's one of my favorite machines, in part because it's where I turn in my biggest numbers. 305 pounds, 100 reps in two to four sets. My back is plenty strong. Primarily because of the back extension machines. I worked my way up from 10 reps at 100 pounds to my current level. I like to keep track of my progress by multiplying the weight lifted by the number of reps I do. In total, a good workout for me with back work exceeds 25 tons, and more than half of that is just from the back extension exercises. CJ Did you read the OP? He works out @ home.  |
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Posted: 1/23/2009 6:15:31 AM EDT
[#6]
This....
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Posted: 1/23/2009 7:14:07 AM EDT
[#7]
Yeah, SO GO TO A GYM.
It wasn't intended to be that hard to connect the dots. 
CJ |
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Posted: 1/23/2009 8:00:36 AM EDT
[#8]
Quoted:
Unfortunately, it's one of those places that's nearly impossible to work on without putting it under a load, whereas you could do pullups for the rest of your back. Pull-thrus, perhaps? Keep your back in extension and swing a dumbbell/kettlebell back and forth between your legs using your hips for power. This vid calls them swings, but I think both are correct: [url]http://www.youtube.com/watch?v=UHfqDIGE-VU] I saw those in an article I just read and tried a few yesterday. They seem like they will help so I will probably incorporate them somehow. Quoted:
Yeah, SO GO TO A GYM. It wasn't intended to be that hard to connect the dots.
CJ I work from home so its much easier for me to work out here during the day. My home gym setup isn't too bad. 
I could use a few more dumbells and apparently a back extension bench. |
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Posted: 1/23/2009 10:07:54 AM EDT
[#9]
You can use your angle bench. Got a backpack? Load it up with something heavy. Put it on and do your back extensions on the angle bench.
CJ |
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Posted: 1/23/2009 11:07:54 AM EDT
[#10]
Seems like I tried it and it wouldn't work for whatever reason. I think Ill go out there and see what I can come up with. If I'm not back in an hour I'll be playing poker with GeeLaDouche and Amelia Earhart.
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Posted: 1/23/2009 11:31:22 AM EDT
[#11]
Roman Chair. I have one that I use for situps and hyperextensions. No weight needed.
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Posted: 1/23/2009 11:39:01 AM EDT
[#12]
It didn't work very well. I tried it a few different ways. Among other things it really smashes the twig and berries. I also tried using my other bench in the decline position but its less than ideal. The roman chair thing gives me an idea though. I think Ill try moving the big bench outside the cage and lying a across it while hooking my heels under the safety spotters on the power cage.
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Posted: 1/24/2009 7:59:41 PM EDT
[#13]
Stiff legged deadlifts, good mornings and hypers have always served me well. I rehabbed my back mainly with hypers and SLDL's
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Posted: 1/25/2009 7:11:34 AM EDT
[#14]
Obviously deadlifts are one of the mainstays for lower back strength but dumb-bell or kettlebell swings are really good for strengthening your lower back and building total body explosiveness. I come from a more traditional lifting backround and I thought it was a goofy looking usless exercise, now I know better. I found a neat inexpensive t-handle made from pipes on Ross Enamaits site that works really well for this exercise. See the video below... http://uk.youtube.com/watch?v=S4WQRYtOU2c |
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Posted: 1/25/2009 7:56:00 AM EDT
[#15]
good mornings
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Posted: 1/25/2009 7:26:28 PM EDT
[#16]
To answer your question (for me) back extensions and dead lifts work the lower back the most. Power lifting in a series from a dead lift to a power cleng to a puch press this is the ultimate for total back, and shoulder work out. I spend one workout a week only doing this. Technique plays a big role in the latter two lifts so you wont see too many people doing them.
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