Build a stronger back. Build a stronger total.
Low back strength is important for three reasons:
- Staying upright instead of folding over in the squat
- Staying braced through lockout on the deadlift
- General injury prevention
The goal isn't simply to have a back that's "not weak." The goal is to build one that's strong enough for the demands you're placing on it.
Where to start
1) Reverse Hypers
- Build the spinal erectors without compressive loading
- Can be trained heavy for muscle and strength
- Can also be trained light as restorative work so you can recover and train sooner
Sets & Reps
- 3-4 times per week for 3-4 sets of 15-25 reps
2) Back Extensions / 45° Back Raises
- Safe direct low back work that can be pushed heavy
- Easy to progressively overload for both hypertrophy and strength
Progression: Bodyweight → Band → Barbell
3) Strict Good Mornings
- Teach you to hinge under load
- Build the spinal erectors
Sets & Reps: Can be trained heavy (3-5 reps) or with high volume (12-20 reps).
Bonus: Great for building abs.
4) Isometric Work
- Timed back extensions
- Planks
- Reverse hypers with a pause at the top
Programming It
Keep direct low back work in your training at least twice per week.
You can also perform reverse hypers on off days or after upper body training as either a warm-up or finisher to increase training frequency.
The key is consistency.
