*Originally written in 2022
Ironproof your lower back
This lower back superset has made its way into 5-6 days of my training each week. I’ve done tons and tons of hamstring work over the years, and more recently I’ve targeted my lower back. To increase my strength, endurance and stability in my lower back region, I’ve incorporated a daily lower back superset. These exercises together will undoubtedly increase your pulling power on the deadlift, as well as your stability in the squat.
What’s the superset?
3 TOTAL SETS
Weighted (25-45 lbs.) on a 45 Degree Hyperextension for 15-20 reps
Weighted (25-45 lbs.) on a 90 Degree Hyperextension for 15-20 reps
Most lifters out there are only doing one of these variations, most of the time with just their bodyweight. If you utilize both of these exercises in this superset, I believe you can take that lower back game to a whole new level. Here’s how it would break down based on your skill level:
Beginner = 10 reps of each exercise for 3 total sets
Intermediate = 10-20 reps of each exercise for 3 total sets
Advanced = 15-20 reps of each exercise WEIGHTED for 3 total sets
Weak back, weak man
I know that this will make a dramatic difference in your training. Louie Simmons would always say “Weak back, weak man.” If you can make your lower back stronger, it will keep everything together.
These two movements do a great job of targeting the lower back, but also can be used to utilize your glutes by squeezing at the top. This lower back superset will help prepare you whether you are in sports, weightlifting or just every day life
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