back exercises?

[asoe209]

Any one know which exercises work the inner mad to lower back. has a look the other day and the top half is coming on nice but not really seeing any thickness to the lower back and just wondered if any thing targets that of if that another one of them areas that just look thinker as body fat goes down.

The only thing I can think of that may hit that is the deadlift but that's all.

[SpiderDan]

If you're talking about the lumbar and throacic erectors their primary function is in keeping the torso erect under load and in most cases this means picking up and/or carrying heavy objects, both bar shaped and odd-shaped.

Just take a look at powerlifters or strongmen - the really strong ones have huge spinal erectors.

You probably could get something out of flexion based exercises (i.e. weighted hyperextensions/ rounded back good mornings) but I think heavy lifting is going to the cornerstone of any programming.

[MJ.23]

It seems to me that olympic lifters seem to have a lot of muscle surrounding their lumbar area. You could try snatch grip deadlifts, or deficit deadlifts.

As Spiderdan said though; heavy deadlifts will build the biggest back. You could use snatch grip deads to assist the main deadlift. The bodybuilders at my gym actually have a lower back training day! Not sure how they structure that; will need to ask them..

[ben 21]

i hate to be simple and untechnical but all i do in my back session is deadlifts then some nice heavy barbell rows and finish up with t bar rows (oylimpic bar in the corner of the room version) and thats it. ive built a great back this year just doing those 3 exersises i usually every so often change it up and throw in 1 handed underhand row with a dumbell and pull ups. just train it heavy but with good steady and controlled reps and the whole back should all fit together nicely.

but its just my opinion and what has worked for me.

[Elvis]

See what Thib is demonstrating with a high hip position...



you be forced to lift more with back with the hips higher.

Also have a look at... http://www.uspla.org/sites/default/f...standing.4.pdf

[asoe209]

Nice video that. that last dead lift that he was doing in this video there the ones that I have been doing but I have been resetting/putting weight to the floor at the end of each lift. Does this mean im doing it wrong or is it ok to reset on them.

[Elvis]

The advice I've had and it's consistent with Thib is not to control the descent too much, then reset your position. Obvious con is you lose the eccentric work from the lift, resetting to a correct lifting position is obviously good.

I actually find this a harder way to get reps, but it's not about bouncing (which I don't do), I believe it's got more to do with retaining the tension in the body.