Build A Strong Base With Lower Back Strength.

One thing that's talked about a lot but also not implemented half as much as it should be, are exercises that focus on strengthening your lower back muscles.

When we think it about, having good lower back strength is what dictates our ability to complete a countless amount of tasks both in and out of the gym! Perhaps the most standout exercise that requires lower back strength are the compound lifts such as Deadlifts and Squats. If you have a weak lower back, it's likely these lifts will suffer or there could be an increased chance of injury. However, we also need lower back strength in our usual day-to-day life. Whether that be picking objects off the floor, digging into the ground, playing a sport, or simply just sitting on a chair for long hours with good posture. If our lower back is stronger, we tend to find it fatigues less, improves our ability to complete tasks, and is more resilient to injuries.

If you think of your body as a chain, and that the chain can only be as strong as its weakest link, it makes sense to ensure that you work to strengthen every chain in your body. With regards to your lower back - make sure this isn't the weakest link in the chain!

So, with all of this in mind, you should definitely be training your lower back, right? But I guess you're now wondering, how do I train it? Read on to find out!

Some exercises that will help you to build up your lower back strength, and that you should include in your exercise programme are:

Reverse Hyper.

This is a must in every workout plan in my opinion! Created by Louie Simmons from Westside Barbell, this piece of equipment is designed to focus on the muscle groups surrounding the lumbar spine and the gluteal muscles. The Reverse Hyper is a piece of equipment that is not often seen in many gyms, but it's increasingly being used for rehabilitation in people that specifically require building strength in the lower back.

Good Mornings.

Grab a barbell, kettlebell, or even some resistance bands and get stuck into this exercise that will really get your lower back going! Similar to the Reverse Hyper, other working muscles include the hamstrings. This exercise can be done either sitting or standing, and we recommend moving between the two of them to give your lower back slightly different stimulus and movement that each exercise provides.

GHD Back Extension.

With this exercise, you will need to head on over to the GHD machine and set it up so that your pelvis is supported by the pad when you are in the machine and ready to begin. This exercise is fantastic for relaxing and contracting the muscles in the lower back and glutes, as well as stabilising the entire core. With this bodyweight, you can use your bodyweight or add weight holding a barbell, plates, kettlebells, etc.

Of course, you can still use compound exercises such as Deadlifts and Squats within your exercise programme to help assist in building a strong lower back, however it's the accessory movements that specifically target the lower back that should be focused on and highlighted for inclusion into your training programme.

With all of these exercises and remembering that we are loading our lumbar spine, it's important to remember to start slowly and prioritise your form and reps over adding weight. Progress slowly, train safely, and remain injury free with a super strong back!

As an example of exercise prescription, you could begin performing these exercises for 3 sets of 10-15 repetitions. You don't have to use all of the exercises in one session, and probably shouldn't! Instead, use one exercise and aim to use 2 lower back sessions per week.

 Give it a go and see what happens.