Back strengthening exercise recommendations

Discussion in 'Strength & Conditioning Discussion' started by Saith, Apr 16, 2008.

  1. Saith

    Saith UFC poster boy

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    So I've been given the green light to work out again, starting with light weights. So far I've just been doing BJJ because it doesn't get any lighter than bodyweight. My back is not getting as sore from training as it was when I first started, so I feel I'm about ready to move on to some light weights to strengthen my lower back. I just wanted to know what some good exercises were for going light back there. So far I have:

    -Rack pulls
    -Good mornings
    -Reverse hypers
    -light squats / front squats

    Anything else you can think of that might be beneficial? This isn't for rehab this is just to get some basic strength back in my lower back so I can lift "heavy" again.
     
  2. Barut

    Barut Banned Banned

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    DL's
    DB snatches
    OH squats
     
  3. SteveX

    SteveX Nobody F*cks Wit Da Jesus

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    snatch grip deadlifts are great for your whole back. hell, they're good for your whole body, mind, and soul
     
  4. Revok

    Revok Brown Belt

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    Try turkish/sandbag get-ups. They're just the kind of odd, fluid movement you want for really getting your core in working order.
     
  5. takeahnase

    takeahnase watching the swarm

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    In addition to those mentioned

    Hyperextensions
    DB Swings
    SLDLs
    GHRs
     
  6. Saith

    Saith UFC poster boy

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    Sweet! Thanks guys. I should be able to put something together with all of this.
     
  7. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    x2 for DLs and DB Swings

    Zercher DL

    BORs

    Cleanes & snatches (DB and BB)
     
  8. vince89

    vince89 Banned Banned

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    Bodyweight Supermans
     
  9. wildman1717

    wildman1717 Green Belt

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    I would hit your total core abs along with back. For the back there are some good exercises listed above. My chiropractor said alot of back problems can be solved with good strong abs.
     
  10. statisticool

    statisticool Banned Banned

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    They cure cancer too, according to some.

    I'd recommend doing lower back extensions on a machine.

    In conjunction with whatever freeweight stuff that floats your boat.
     
  11. JoelThomas

    JoelThomas Green Belt

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    Zerchers.
     
  12. JinKazama

    JinKazama Red Belt

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    back extensions would be a good way to ease back into training
     
  13. Standard

    Standard Too dumb to learn, too stubborn to quit

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    Hypers and GMs would be my choice for just getting back into it, but eveything listed is a great choice.
     

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