You may not know this but to many people, the lower back is one of those weakest spots on the body. Although it connects with almost every motion your body makes, this internal group of muscles is usually overlooked when it comes to performing exercises. If you are looking for a way to strengthen your back, build more muscles and get rid of back pain, please keep reading. We are going to introduce to you a series of the best lower back exercises that are going to help you achieve your goals in this article. Remember to perform these lower back exercises for men’s bodybuilding regularly then you will soon see some significant improvements.
1. Atlas Stones
This workout is certainly one of the best lower back exercises since it does not only target your lower back but also many other muscle groups, such as adductors, calves, biceps, glutes, forearms, middle back, hamstrings, traps, quadriceps and abdominal muscles. However, to avoid injury, make sure to perform this exercise only if you are a bodybuilding expert.
How to perform this exercise:
– Getting started by keeping between your feet an atlas stone. Keep your hips bent in order to wrap the atlas stone vertically with both of your arms. Try to place all of your fingers underneath it. If you want to make the stone easier to hold, you should go find one which has a small flat portion on the bottom.
– Start to pull the atlas stone into the torso and begin to lift the stone off the floor by driving through the back half of both of your feet.
– While the stone is passing your knees, sit backward to lap it and then place it on top of both of your thighs.
– Start sitting low. After that, lift the stone up high towards your chest while you are changing your grip in order to reach over the atlas stone. Then drive through the hips to stand up. Close distance to the loading platform. After that, lean your body back and extend your hips in order to lift the atlas stone as high as you can.
– Keep following these steps until you finish all the recommended reps.
2. Axle Deadlift
Like the previous workout, this workout is certainly one of the best lower back exercises because it targets many muscle groups, including the lower back, glutes, middle back, hamstrings, traps, quadriceps and forearms muscles. If you are a beginner, please stay away from this exercise.
How to perform this exercise:
– Stand straight and tall with the bar placed in the center over your feet. Place your feet about hip width apart. Keep your hips bent in order to grip the bar at shoulder width. This will allow you to contract your shoulder blades. I would suggest using an over or under grip.
– With your grip and feet set, start taking a deep breath then bring your hips lower and keep both of your knees flexed until you can touch the bar with your shins. Always look forward, bring your chest up and keep your back arched. After that, start moving the weight up by driving through the heels of your feet.
– After the bar has passed your knees, start to aggressively lift it up, contracting the shoulder blades together while you are driving the hips forward to the bar.
– Bring the bar down by keeping your hips bent and lower it down to the ground.
– Keep following these steps until you finish all the recommended reps.
3. Deadlift With Bands
This workout is also one of the best lower back exercises because it is a powerlifting kind of exercise. Moreover, it targets many muscle groups, including your lower back, glutes, middle back, hamstrings, forearms, traps and quadriceps muscles. However, if you are not a bodybuilding expert, I would suggest staying away from this exercise. Moreover, you will need a barbell in order to properly perform this.
How to perform this exercise:
– In order to perform deadlift using short bands, just simple loop the bands over the bar before getting started then step into them in order to set up. If you are going to use long bands, keep in mind that you will need to anchor these bands to a secure base, such as a rack or heavy dumbbells.
– Stand straight with the bar placed in the center over your feet. Keep both of your feet about hip width apart. Remember to make sure that you are placing the short bands under the back half of your foot, exactly where you are going to drive into the ground. Keep your hips bent in order to grip the bar at shoulder width. By doing this, your shoulder blades will be allowed to protract. Usually, I would suggest using an over/under grip or an overhand grip on heavier sets.
– With your grip and feet set, start taking a deep breath then bring the hips lower and keep your knees bent until you can touch the bar using your shins. Always keep your eyes looking forward, bring your chest up as well as keep your back arched. After that, start to drive through the heels of your feet in order to life the weight up. After it has passed your knees, start to aggressively pull it back, engaging the shoulder blades together while you are driving the hips into the bar.
– Bring the bar down by keeping your hips bent and lowering it down to the ground.
– Keep following these steps until you finish all the recommended reps.
4. Deadlift With Chains
How to perform this exercise:
– You can either attach the chains to both ends of the bar or just put the middle of the chains on the bar so that there is much more weight while you are lifting.
– Stand straight with the bar placed in the center over your feet. Keep both of your feet about hip width apart. Keep your hips bent in order to grip the bar at shoulder width. By doing this, your shoulder blades will be allowed to protract. Usually, I would suggest using an over/under grip or an overhand grip on heavier sets.
– With your grip and feet set, start taking a deep breath then bring the hips lower and keep your knees bent until you can touch the bar using your shins. Always keep your eyes looking forward, bring your chest up as well as keep your back arched. After that, start to drive through the heels of your feet in order to life the weight up. After it has passed your knees, start to aggressively pull it back, engaging the shoulder blades together while you are driving the hips into the bar.
– Bring the bar down by keeping your hips bent and lowering it down to the ground.
– Keep following these steps until you finish all the recommended reps.
5. Deficit Deadlift
This is one of the best lower back exercises for men that require a barbell in order to properly perform it.
How to perform this exercise:
– Try to find some weight plates or a platform, which is about 1 to 3 inches in height, in order to stand on. Stand straight and tall with the bar placed in the center over your feet. Keep both of your feet about hip width apart. Start bending your hips in order to grip the bar at shoulder width. By doing this, the shoulder blades are allowed to protract. Usually, I would suggest using an over/under grip or an overhand grip on heavier sets.
– With your grip and feet set, start taking a deep breath then bring your hips lower and keep your knees bent until you can touch the bar with your shins. Always keep your eyes looking forward, bring your chest up as well as keep your back arched. After that, start to lift the weight up by driving through both heels of your feet. After the weight has passed your knees, start to aggressively pull it back, engaging the shoulder blades together while you are driving the hips forward to the bar.
– Bring the bar lower by keeping your hips bent and leading it to the ground.
– Keep following these steps until you finish all the recommended reps.
That is the end of this “lower back exercises for men’s bodybuilding” article. Hopefully after reading this article, men will be able to discover some effective yet fascinating workouts that target their lower back muscles as well as help to get in shape. If you find these lower back exercises for men useful, please let us know what you think by leaving a comment down the section below. If you have any questions related to this article, please do not hesitate to send us your questions.
Moreover, there are also many more fitness & exercise related articles from the site vkool, please make sure that you pay them a visit. We are sure that you will find something meaningful and helpful to apply to your daily physical routine.
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