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#206578 - 06/30/11 12:35 AM
Re: Working the lower back
[Re: warboy]
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Registered: 04/05/09
Loc: Atlanta, GA
Post's Karma Value: 3
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Do a little bit of everything, and definitely make sure that you work your core and shoulders, not just your lower back. Don't get me wrong, I can definitely see why your focus would be there, but having strong shoulders and core can be just as helpful. Here are some easy exercises to work on all of the areas: Lower Back- Atlas Stones - So, not everyone has huge boulders lying around, but this can still be done with weights. Lay something on the ground then pick it up, and keep it close to your chest (in doing this, you'll keep yourself from lifting with your arms/shoulders). Lift the weight as much as possible using your lower back, so basically, don't do that more safe thing of lifting with your legs, like you're told to do when you lift heavy boxes when moving homes or whatever.
- Axle Deadlift - This is done very similarly to the Atlas Stones. I posted it as a link because there's a video on there that gives a better demonstration than I can just put into words.
Shoulders- Dumbbell Presses - Put a pair of dumbbells in front of you with the "outer" part of your forearm facing forward. Lift the bell upward to the most vertical point. Your arms are going to rotate naturally, so don't try to keep them in place as they were before.
- Dumbbell Lifts - Act like you're attempting to scratch a place on your upper back between your shoulder blades, then lift your hand up to a comfortable position adjacent to your head, but in line with your neck. Starting here, hold dumbbells, then lift straight up, keeping your upper arm still, and allowing your elbow to pivot.
Core- Crunches - I believe these are pretty self explanatory.
- Side Lifts - If you have a barbell, then take the bar (start WITHOUT weights) and place it on your shoulders behind your neck. Keep your back straight, then lean your body to either side slowly, then straighten back up.
I just started with two for each section, but there are MANY MANY more in addition to these. Check out www.bodybuilding.com for a list of a lot more. It's a great resource in regards to rehabbing, building muscle, or just flat out getting in shape. Hope that helped! B
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