How to Get a Strong Low Back | DO THIS EVERY DAY!

How to Get a Strong Low Back | DO THIS EVERY DAY!

What’s up, guys? Jeff Cavaliere, Today I think this is going to be an incredibly
helpful video because I’m going to show you what you need to do every day to start
building a stronger lower back. Right away bells are probably going off saying
“Every day? For your lower back? That’s probably not a good idea for your
low back.” There’s a reason why it is, because you
don’t do the same thing every day. But there’s one thing that’s missing from
most people’s training. That is any concentrically focused lower back
work. What I mean by that is, you need to take a
muscle through its range of motion and strengthen it through its range of motion and not just
rely on isometrics. Isometrics alone don’t do it. When we do a lot of our bigger lifts, isometrics
are mostly what are happening here. Deadlifts. A lot of guys will say “Deadlifts should
do it all.” We can cover our entire low back needs because
of deadlifting. I agree, in a way, but not for most people. Why? Because they’re not deadlifting heavy enough. When we do a deadlift – which should be
a staple of everybody’s training, and it should occur on a weekly basis. You should be doing your deadlifts at least
once a week. What you want to see in a properly performed
deadlift is, you get in this position ready for your initial pull, and your low back is
in a certain position. It should be protecting your lumbar spine. So, you should have a slight arch there. When we pull up, we’re using our legs to
get off the ground. We’re stabilizing, getting tight up top,
we’re using that straight arm scapular strength to get into this position here, and as we
pull, we’re using our legs. Now, from this position here, this is hip
drive. This is coming from the glutes. From her, drive through extension. If you start lifting your low back from there,
first of all, your legs are going to lag. They’re not going in drive with the movement. They’re lagging behind. But second, you’re loading your spine in
a way that this lift was never intended to do in the first place. It’s putting more stress on your spine that
way. What you’re looking at is more of an isometric
hold of the lumbar spine throughout the lift. There is a little bit of concentric shortening
that happens from the very top. Not talking about overextending. I’m talking about just at the very top. So, a portion of the weight that you’re
lifting here is going toward the concentric shortening of the lumbar paraspinals. However, it’s not a high amount. Let’s call it 10%, to throw an arbitrary
number on it. It’s very little. So, unless you’re deadlifting 500lbs you’re
not getting enough weight applied to the lumbar spine or applied to those paraspinals to help
strengthen them. Again, if you’re doing that, that’s a
good start, but it’s not enough because it’s not frequent enough. You’re not going to be deadlifting every
day. So, we need some other options. So, what we do is, we have some other options. We have a kettle bell swing. It’s a great conditioning exercise. One of the best ways to condition. It also helps us to build, not just stamina,
but endurance in our lumbar paraspinals, but again, for the same idea. We’re basically coming down, right hip hiking,
and then as we come through it’s an extension through the glutes. I’m not lifting here with my back. I’m not coming down with my leg and lifting
with my back. That’s not a swing. A swing is a hinge, and a hinge through. Hinge, and then back through. So, the same thing is happening here, in that
we’re not getting this active, concentric shortening here, but more of a stability that
we’re holding, and getting a small percentage that gets carried over. But now, with an 80lb kettle bell, you’re
using far less than you were over here. So, the trade off is volume. Your volume would have to be higher here. Thank God, it does fit in well as a conditioning
exercise that will allow you program it for higher times in volume. But again, that works as an option that could
fall into your conditioning days. So, we’ve got our heavy deadlifts occurring
on a pull day, or a leg day, or a back day. Then we’ve got these filling in the gaps. Now, some people would say “What about the
good morning, Jeff? You’ve talked about the Good Morning before. Is that a good option? Are you getting anymore concentric shortening
there?” There’s a big problem with the Good Morning,
guys. Not the exercise itself, but that most bodies
aren’t capable of doing it properly. I, for one, am not capable of doing it properly. So, I don’t do it. What you do is get in position here and you
have to hinge. You’ve got to try and keep this bar, like
with a deadlift, as close to your center of gravity as possible. What most people do is, they start leaving
forward this way. All that distance between my center of gravity,
which is my hips, and this bar out in front of my body places an enormous amount of stress
on your low back. Most of which, we can’t handle. So, you need to be able to have a great hip
hinge to sit backward as we drive down. Then we come up out of that. Now, what happens here, because the low back
has to be into this slightly arched position here, and we go back and sit back; you need
to have tremendous hamstring flexibility, which is where my limitation is. I can’t get any further here without allowing
myself to roll forward and create some damage. So that is not one of the best exercises. We move onto the other option. The other option is one of my favorites. This is a hyperextension. It gets a bad title because it’s not a hyperextension
if it’s done properly. This is what you can work in more on your
push days, in addition to your leg days. So, you’re filling in the gaps to build
out a more comprehensive volume for your low back. So, you get into the position here on the
glute-ham, and what we’re looking at is going into a flexed position here. Allowing my low back to flex. People say these are no good. Don’t ever extend if you have stenosis in
your low back. That’s horrible advice. This actually opens you up. And because we’re going to do what I’m
going to say next, it doesn’t place additional stress on the lower back because we’re not
going from here to a hyperextended position. You never do this on this exercise. That is creating too much narrowing of the
space in your low back, which is something you don’t want. What you do is go from a flexed position to
neutral. That is extending. That is concentrically shortening these muscles
when they don’t get the opportunity to do this at any other point. This is your opportunity, this is your best
time to be able to do this and use your deadlifting to complement this, to create the ultimate
plan for having a more stable, and strong low back. You do your hyperextension without the ‘hyper’
part. Just to extension and down. What’s cool about this is, we can load it
with a plate. I talked about building up with a 500lb deadlift,
let’s say 50lbs of concentric action there. Now we’ve got 35lbs up, and down, up, down,
and up. So, we’ve got that option. We can also take weights, as I’ve shown
before. Down, up, and even at the top here, row. Get the spine to work together at all levels. Up, row. Up, row. It will light you up like a Christmas tree,
but it’s what you need. You haven’t done enough of this. You’ve been throwing away the opportunity
to concentrically shorten the lumbar paraspinals. The last thing you can do – because you’re
not always lifting weights. The days that we’re off and doing our corrective
exercises, the low-key stuff. Get on the ground. Bridging. Get to a high position here. When I go to bridge, don’t just push through
the heels. If we’re trying to work on our lower back
a little more, you can see we’re posteriorly rotated right now. We have our low back in flexion. We’re going to drive into extension with
the low back. And down, into extension with the low. The nice thing here is you’re getting your
glutes to work with you. So, they’re complementing the entire posterior
chain extension. Like that. You do a set of two, just to continue to keep
the activity and awakening the muscles in the low back that haven’t been used for
so long. You have another option here with the Supermans. Hands down, legs down, lift up, hold, into
the low back, to the glutes, and down. Up, hold for a couple seconds, then down. Again, a couple sets on those non-training
days, more as corrective, and you put it all together, you’ve got a game plan that allows
your muscles in your low back to be used, maybe for the first time in a long time, and
to be trained completely. Not just isometrically, but now adding some
concentric forces and stretches to complete their development and help take the stress
of your lower back right now. Guys, I hope you’ve found the video helpful. If you’re looking for a program that maps
out different opportunities of when the best time to do this heavy stage stuff, and what
the volume should be, we work them all into our training approach. I believe when you’re training like an athlete
you can’t afford to overlook things like this. We work them all in. All our programs are available over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know when you start to incorporate
these, if they really start to help your low back pain go away, and your lower back itself
to feel a lot stronger. If you haven’t already, please subscribe,
and turn on your notifications so you never miss a new video when we publish it. I’ll be back here in just a couple of days
with more videos for you. See you.

100 Replies to “How to Get a Strong Low Back | DO THIS EVERY DAY!”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. I have a question….a few weeks ago I did a 35 degree bend forward no weights and felt 4 to 5 pops in my lower left back. I can twist, I can bend, I can lift no issues. Should I exercise this area to repair it? When it first occured the day after when attempting to get out of bed I nearly passed out from the pain but a week out from that the pain is gone. Should exercise this area to repair this?

  3. You kind of forgot to say that this deadlift exercise is not for everybody, especially those people who have stenosis and previous herniation. Not trying to be an asshole but most people over 40 should never place this kind of weight on their spines. When l5 s1s bulge they do so immediately and cause you to lay on your back for 2 weeks.

  4. I've been doing those on a roman chair for years (don't have a fancy ghd) with a couple of 45's held on the back of my head. Works wonders for your back.

  5. This video and another one on exercises that not enough people do, really is helping me strengthen my glutes,lower back, hamstrings all at the same time. Honestly I'm pretty muscular and there are only a couple of muscle groups that I have never took the time out to "intentionally work out". My glutes and hamstrings, and triceps being just a sample. I really do feel all around stronger in my whole body.

  6. I have to say that those gyms in USA are AWESOME!!! I have never seen such a machines and pull up bars enough high fitted for me (I am 6ft 4 inch ) that I dont have to bend my legs.

  7. After hurting my back twice or thrice i always do one large set of weighted back extensions on a roman chair before the rest of my workout. (except when i do deadlifts) Never hurt my back since. Not exactly what you said, but sort of in line, and why i think this vdo is great advice. Your back is the easiest to hurt and the hardest to heal. We should treat it specially.

  8. I preferred Hyperextension since I was 16, but I was also adviced never to flex the back, but I never listened. How about rolling in the chin to your chest as well and train the neck a little as well?

  9. May I say that I appreciate the time and effort you went through to make your place looks so nice your mic works really well the whole thing looks great. Lasley you helped me on two items that I could not fix with information from anyone else thank you for your time.

  10. Jeff – How about adding in some caveats for those who have or have had L4/L5, L5/S1 disc bulge history, as you have addressed in other videos?
    I'd imagine the flexing demoed here would be out.

  11. Great videos man. I''ve tried one of your chest workouts and one of your shoulder workouts and both have hit my muscle fibers in a way I haven't experienced before. I can feel the entire muscle being sore which makes me realize how wrong I was working out before. Keep up the good work!

  12. Your videos are brilliant. As someone who is getting away from 'circuit'-type, lighter weight training into really heavy lifting, they have helped me IMMENSELY. I've watched a lot of videos and yours are by far the best.

  13. Probable the best video in the whole channel. This should be applied, with the proper adaptations, to the whole population.

  14. To arch my back I should push the lower back out a bit right? Hars to tell what you mean by arch when you've got your shirt on for the first time

  15. Hi Jeff, If you have time then please create more video on lower back and shoulder. Thankyou for making such a video……

  16. Can you do a whole video explaining hip hinge? I don't understand it completely. I think that would help tons.

  17. As a guy with a lumbarization, these exercises are just what I need! I can't handle much lumbar compression, since its extra painful and tends to put my spine out of alignment quick, not to mention my nerves getting pinched if I strain my lower back too much. I couldn't for the life of my find a whole lot of lower back exercises without lumbar compression, all I could find online was deadlift variations and good mornings. But this video is like pure gold for me! Finally found a way to strengthen my lower back without hurting my lumbar spine in the process. Thank you Jeff!

  18. So helpful………Have scoliosis in the my lower region, so this information is so valuable in assisting with strengthening and ultimately stabilizing my low back……….Much appreciated, sir

  19. Back extension helped me a lot with my lower back pain and upper back extra curvature. Even my intestine works better. I think I removed some pinched nerves back there by this exercise.

  20. Face pulls, rotator cuff exercise, this… my workouts will be 90 minutes long (happened yesterday again) when it should be around 60 min 🙁

  21. oh God so many questions!!!!
    I remember being told if you dont have questions and focus you didnt get what you heard, you didnt learn and you dont wanna do it.
    Now having all these questions and watching the video 5th time to get my answers, trynna write down and make a conclusion out of this makes me have faith of me wanting to learn like i found my study passion finally.

  22. Deadlifts hurt my low back. I have mild spondylolisthesis. Would abdominal strengthening exs help as well and which ones?

  23. very helpful video, i always wanted to target my lower back and to get it stronger in paralell with deadlift and glute ham, thaks Jeff!

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