Tag Archives: lower back

Romanian Deadlift

If you want one of the best back workouts of your entire life, then consider the Romanian deadlift. This variation of the classic exercise is perfect for those who have a healthy back and want to improve it, particularly the lower back. However, those with a history of back problems or a potential for injury should avoid the Romanian deadlift, because it puts a greater strain on the lower back than if you were doing a regular deadlift. If you want to try out this terrific exercise here is what you need to know.

 

The Regular Deadlift

There are a few different ways that you can do a regular deadlift, but the standard is walking to the bar, bending down and grabbing it with your hands about shoulder width and then squatting down until your shins touch the metal. Straighten your back and then pull, making sure that you are paying attention to your form and to your breathing.

 

The Romanian Deadlift

The technique of the Romanian deadlift is a little different than the regular one. You need to do down and up without bending your legs, like this:

romanian deadlift

Square your shoulders because rounded shoulders can result in injury on this particular exercise.

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Core Strengthening Exercises

The importance of core strength cannot be overstated. Speak to any fitness guru or professional sports coach and they will always refer to core strength as being a huge factor in strength building. First of all I should clear the misconception that core strength refers to the strength of the abdominal muscles. Abdominal strength is a part of it but core strength refers to the strength of your entire torso.

Now there are many different exercises that you can incorporate into a core training program. For some, these core exercises will be challenging enough on their own. For others, you may wish to consider incorporating weights into the exercise to make it harder. Let’s take a look at some of these core strengthening exercises in more detail.

 

Sit Ups

We might as well start with the most popular core strengthening exercise – the sit up. Sit ups are beneficial in working the abdominals and other stomach muscles, which are an important part of your core. With sit ups, try to focus on form rather than speed, and difficulty rather than quantity. If they are easy for you to perform then do them while holding some weight or while wearing a weighted vest. You can also do them upside down like this:

sit ups upside down

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Best Way to Strengthen your Lower Back

So I’ve been reading a couple of articles on how to increase lower back strength and some of the suggestions included aerobic exercises which was quite funny. You are deluding yourself if you think you can build a stronger lower back with aerobic exercises.

There is no special exercise or a magical way to increase back strength. If you want to get a stronger lower back then you must lift weights or things, the heavier the better. The deadlift is definitely the best exercise for this if you have the equipment and the trick to increase your strength in a short amount of time is to do one rep and low rep, heavy weight training. deadlift

Let’s say your one rep deadlift max is 200kg/440lbs. To increase that weight I would start my workout by lifting 200kg, and then I would start reducing the weight discs and do reps until I tire out. After 200kg I would go down to 185kg, to 170kg and then to 150kg. The next day, or two days later, I would start out with 200kg once again and see if I can do 2 reps instead of one this time. If I succeed in doing that then I will increase the max weight with 1-5kg and start from there next time. By doing this type of workout you should be able to increase your lower back strength in a very short amount of time.

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