The back is one of the most important areas of the body to work out, if you have developed a strong back then you will be able to perform all daily activities with greater ease. When it comes to targeting the lower back the barbell is one of the best options. Below are five lower back barbell exercises that you should include in your workout routine.
1. Barbell deadlift
The barbell deadlift is one of the most effective exercises for the development of the gluteus maximus muscle and for training both the lower and upper portion of the back. You can take this exercise outdoors to enjoy a nice day without any special equipment.
Here is how you do a barbell deadlift:
- Start by standing with your feet hip-width apart and your knees slightly bent.
- Bend at your hips and grip the barbell with an overhand grip, your hands shoulder-width apart.
- Keeping your back straight, lower the barbell down to your shins.
- Drive your heels into the ground and extend your hips and knees to stand up tall with the barbell in your hands.
- Reverse the motion and lower the barbell back to the starting position.
Because the barbell deadlift exercise is performed with a straight back and with little flexion at the lumbar spine, it is an excellent exercise to add to your workout routine to develop the gluteus maximus and the lower back extensors. When it comes to building strength and getting in better shape, this is a staple exercise that will help you get there.
2. Barbell sumo deadlift
This is a very basic exercise. Being a single joint movement, the barbell sumo deadlift targets the gluteus maximus, hamstrings, and erector spine (lower back). The knees can be kept straight or slightly bent depending on one’s flexibility level; the feet should be pointed out slightly to keep the hips positioned below the shoulders. The exercise can help expand hip flexibility while strengthening the musculature of the lower body.
To do a barbell sumo deadlift:
- Start with the feet slightly wider than shoulder-width apart, with the toes pointed outwards.
- Bend down and grip the barbell with an overhand grip, hands just outside of the legs.
- Lift the barbell, keeping the back straight, until the hips and knees are fully extended.
- Lower the barbell back down to the starting position.
The barbell sumo deadlift is an effective way to strengthen the gluteal muscles and the hamstrings. The deadlifts can also improve hip flexibility and back strength, which are important components of core stability. Overall, this exercise is an excellent choice for those seeking to strengthen their lower body.
3. Barbell Romanian deadlift
The barbell Romanian deadlift, perhaps more commonly known as the RDL, focuses first on the movement of the hips. From there it progresses up the kinetic chain to your shoulders and finally ends in your arms. Due to this anatomically efficient design, it activates many different muscles groups that other exercises may ignore or fail to sufficiently challenge. Additionally, this is a lower back strengthening exercise that can be considered neutral when compared to other back strengthening movements.
Here is how you do this exercise:
- Start with your feet hip-width apart and the barbell in front of you.
- Bend at your hips and lower your torso until your thighs are parallel to the floor.
- Keep your back straight and your knees slightly bent throughout the movement.
- Once you reach the bottom position, reverse the motion by thrusting your hips forward and standing up tall.
- Repeat for the desired number of repetitions.
In conclusion, the barbell Romanian deadlift is a great exercise to challenge your lower back, while also activating many different muscle groups. It is safe to perform once the proper form is understood and can be used by most lifters when they have the appropriate barbell size and weight.
4. Barbell good morning
The barbell good morning is a great exercise to strengthen your lower back and hamstrings. When you do this exercise, be sure to use good form, especially on the way up when you are lifting weight over your head. Lower back problems are common in many people as they age, and this exercise can help you increase your strength and balance when lifting objects from the floor.
Here is a simple barbell good morning workout:
- Start by placing a barbell on your shoulders, behind your neck.
- Step forward with your left leg, and bend your torso forward at the hips.
- Keep your back straight as you lower the barbell down toward your knees.
- Reverse the motion, and return to the starting position.
- Repeat the exercise for 10-12 repetitions.
Adding the barbell good morning to your workout routine can be a fun way to strengthen your lower back, hamstrings and glutes. If you are unsure of how to do it properly, consult a personal trainer or ask a gym instructor in your gym. Be sure that you maintain good form while doing the exercise and don’t sacrifice proper movement for more weight. Doing so may cause injury to your lower back and should be avoided.
5. Barbell rack pull
Barbell Rack Pull is one of the most effective exercises for building strength and stabilizing the core. It targets the muscles of the posterior chain (lower back, glutes, hamstrings, and calves) that are vital to athletic performance. The barbell rack pull is also very helpful in strengthening a weak lower back.
Here is how you do this exercise:
- Place the barbell in a rack at about knee level.
- Grasp the barbell with an overhand grip, your hands should be about shoulder-width apart.
- Pull the barbell off the rack and lower it to your shins.
- Bend your knees and hips so that your back is at a 45-degree angle to the floor, and your shins are perpendicular to the floor.
- Keep your back in this position, drive your heels to the floor and extend your hips and knees, pulling the barbell up to your thighs.
- Reverse the motion and lower the barbell back to your shins.
The barbell rack pull exercise is an excellent starter for those who are just beginning to get acquainted with the weightlifting world. It’s a simple, effective, and basic exercise that allows the participants to practice the proper way of performing it. By regularly incorporating this exercise into your workout routine, you will be able to develop more strength in your lower back, glutes, hamstrings, and calves.
Barbell exercises are among the best for working out the lower back. Not only will doing these exercises build muscle and help you look good, but also strengthen your back so it can handle the stress of daily activity better. Try any of these five lower back barbell exercises next time you’re at a gym and watch your strength, posture, and overall health improve.