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  1. #1
    Member Grizzly911's Avatar
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    Lower Back Training

    What are some good exercises to add into lower back training besides hyperextensions?

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    Moderator Jin's Avatar
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    You do not need to target your lower back if you squat and deadlift.

    Hyper extensions are meant to target your hamstrings, not really your lower back.

    Jacked and Bearded


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    Member Grizzly911's Avatar
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    Quote Originally Posted by Jin View Post
    You do not need to target your lower back if you squat and deadlift.



    Hyper extensions are meant to target your hamstrings, not really your lower back.
    I do Squats and Front Squats on leg day and on hamstring day I add in stiff leg deads. All this should help too right? I'm also tryiing to thicken up my lower back and bring out some details as well.

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    Moderator Jin's Avatar
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    Quote Originally Posted by Grizzly911 View Post
    I do Squats and Front Squats on leg day and on hamstring day I add in stiff leg deads. All this should help too right? I'm also tryiing to thicken up my lower back and bring out some details as well.
    You ain’t getting detail out of your spinal erectors dude. Google image search Ronnie Coleman’s back and see for yourself. Not much detail in the lower back and that’s at stage BF.

    Jacked and Bearded


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    Administrator PillarofBalance's Avatar
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    Quote Originally Posted by Jin View Post
    You do not need to target your lower back if you squat and deadlift.

    Hyper extensions are meant to target your hamstrings, not really your lower back.
    Low back work is pretty much never a bad idea.

    And you can target hams or low back on hypers by moving the pad up or down. You probably don't know that due to your height though lol

    Quote Originally Posted by Grizzly911 View Post
    What are some good exercises to add into lower back training besides hyperextensions?
    See if you can rig a reverse hyper with a band or something. Hell buy one for home lol.

    Otherwise, my go to... Butt walks for the QL for tons of reps, good mornings, suspended good mornings, SSB squats, planks, bird dogs.


    Quote Originally Posted by Jin View Post
    You ain’t getting detail out of your spinal erectors dude. Google image search Ronnie Coleman’s back and see for yourself. Not much detail in the lower back and that’s at stage BF.
    Good point. Christmas tree appears after fat loss.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    UG BENCH KING ECKSRATED's Avatar
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    Just wash a shit load of dishes. I get nasty back pumps from that.
    Strengthfirst

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  10. #7
    Member Grizzly911's Avatar
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    Hahaha! All helpful info!

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    Most people have covered what I know. The only addition I have is a variation of a good morning.

    I hold a weighted barbell curled out about eight inches from my chin. Your elbows are at a right angle and your upper arms sticking straight out. Bend over and hold for ten seconds then slowly come up. Don’t drop your arms. Repeat until you want to cry.

    I find those work my erectors more then hyperextensions. Plus you get a nice arm pump
    The only natural test-boosters I know of that work are compound lifting, steaks, and looking at boobies... -Dan

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    Moderator German89's Avatar
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    I do hypers just the way POB noted. I lower the pad right down, grab a 80lbs dumbbell and pump them out. Your lower back will get lit. Just make sure you arent coming all the way back and arching your back, (If that makes sense). you can always do reverse hypers as well. I typically do reversed ones pre squats.

    Deadlifts, squats, id say good mornings hit lower back a little bit as well.

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    Administrator PillarofBalance's Avatar
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    Quote Originally Posted by ECKSRATED View Post
    Just wash a shit load of dishes. I get nasty back pumps from that.
    Or brush your teeth! Sometimes I can get thru it if I remember to flex my abs super hard.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Elite ToolSteel's Avatar
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    Quote Originally Posted by ECKSRATED View Post
    Just wash a shit load of dishes. I get nasty back pumps from that.
    Dude they’re awful!
    You can't inject wisdom

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    UG BENCH KING ECKSRATED's Avatar
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    Quote Originally Posted by ToolSteel View Post
    Dude they’re awful!
    Or give your kids a bath. That's actually the worst.
    Strengthfirst

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