| Generally speaking, the lower back is the most | | | | weight allowing for 12-15 reps. Remember to keep |
| neglected area of the body. This is unfortunate | | | | your back flat and perform all the repetitions |
| because the lower back is referred to by physical | | | | smoothly and slowly avoiding any fast movements. |
| culturists as "the seat of health". We all know that | | | | When you are fully upright hold this position for a |
| lower back pain is one of the commonest patient | | | | few seconds before lowering the bar. This will help |
| complaints and is the site of a large number of | | | | you to isolate the erector spinae muscles of the |
| orthopedic and neurosurgical procedures. This has had | | | | lower back. |
| a marked impact on the cost of health care in this | | | | The second lower back exercise is done laying prone |
| country. | | | | on a workout bench with your head down off the |
| The Dead-Lift is the foundation upon which training | | | | bench. With a modest weight held behind your head |
| the lower lumbar muscles is concerned. Also known | | | | raise your head parallel to the floor. Do not move |
| as the Stiff-Legged Dead-Lift, this exercise should be | | | | your feet which can be done by asking someone to |
| done in the following way: stand on a small low | | | | sit on them. Your central pivot point should be at |
| platform (to increase the range of movement ) and | | | | your waist. These are called back extensions. Use a |
| with the barbell touching the front of your lower legs | | | | weight that allows you to do 12-15 reps. Do one set |
| grasp the bar with an alternating grip (one hand | | | | at first. Keep your movements slow and deliberate |
| undergrip, one hand overgrip) with your hands about | | | | pausing at the top of the extension for a few |
| 2 feet apart; bend over the bar, back flat, bottom | | | | seconds. |
| out, knees slightly bent and head up; now without | | | | These two exercises are the only ones needed to |
| bending your arms lift the weight from the floor until | | | | target your lower back. If you want to do multiple |
| your body is completely upright. Lower and repeat | | | | sets try it out but focus on isolating the erector |
| keeping your back absolutely flat. The dead-lift should | | | | spinae and latissimus dorsi muscles of the lower back. |
| be executed slowly and smoothly with no rapid | | | | The dead-lift is, like the squat, a whole- body stimulus |
| movements. | | | | for muscle growth so be diligent in doing dead-lifts |
| The properly executed dead-lift will bring into action | | | | every training cycle. It will make your whole body |
| your lats and hamstrings to force your lower back to | | | | stronger. |
| a deeper level of growth stimulation. Do one set at a | | | | |