Why You Need a Strong Lower Back

Low back pain is one of the most common injuries in the general population, causing disability and loss of function. The lower back (lumbar spine) and the key muscles in the low back (erector spinae) are almost constantly under load, whether that be in the gym (deadlifts, squats or lunges) or in daily life (heavy lifting or carrying). Therefore, training your lower back needs to be a priority. So read our guide on What is a superset? and get going.

Don't Just Train a 'Neutral' Spine

Most people train the low back by just using deadlifts, RDL’s or good mornings with a somewhat ‘neutral position’. While this is fine and arguably should make up the majority of your training, we should also train the lower back through flexion and extension.

The spine is extremely mobile and contrary to belief movement in the spine isn’t something we can avoid, even in the big lifts where we think we’re maintaining a completely ‘neutral spine’. This is arguably more relevant in day-to-day life with all the twisting and bending in different directions that we perform without knowing.

It is therefore important that we build STRENGTH within both spinal flexion and extension in an isolated environment (the gym) so that we are prepared for the demands put upon it in an open environment (daily life or sport).

The Ultimate Lower Back Superset

1 - Jefferson Curl (Flexion Capacity Training)

• Stand upright with a light Kettlebell in your hands, 5% of your deadlift one repetition max would be a good starting weight.

• Keeping your legs as straight as possible, slowly lower the kettlebell towards your feet, keeping it as close to your body as possible. This will ensure that your spine flexes as much as possible in order to hit depth, instead of the hips and knees doing all the work.

• Once you reach the floor, slowly reverse the movement, until back in a standing position.

Key Tip - Slow It Down

Intensity is an umbrella term; it’s a key parameter for progress but it can be brought about in many ways. Given that most of our big lifts use big weights to bring about adaptation, it may be sensible to use a long time under tension with your Jefferson curls, with very light weights.

Given that most of our big lifts use big weights to bring about adaptation, it may be sensible to use a long time under tension with your Jefferson curls, with very light weights.

2 - Superman Isometrics (Extension Capacity Training)

• Lay on your front on an Exercise Mat with your legs and arms out straight, making yourself as long as possible.

• Simultaneously raise your arms and legs off the floor, as if you are trying to touch the sky with your hands and feet, without your knees or elbows bending; create a shallow arch shape. This will extend you lumbar spine.

• HOLD this arch position for 10-30 seconds before lowering back to the floor.

Key Tip - Keep Your Hands and Feet Together

A nice, but rather niche, tip is to grasp your hands together and imagine your feet are tied together. This is important so that we don’t bias extension on one side of our body more than the other by raising the arm and leg on that side higher than the other. While imbalances will always occur, our training should aim to reduce any non-functioning imbalances as much as possible.

Add This Superset into your training, alongside your squats and deadlifts, so that your lower back is never your weak link and you can keep lifting heavier with confidence!

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Tags: Equipment > Power Racks and Cages ; Exercise Type > Conditioning