What’s the number one injury as you get older? If you said lower back pain, you would be correct.
How many older guys do you see in the gym complaining of low back pain and being limited in their abilities because of this? Too many.
Don’t become a number. Many guys currently are walking around with weak lower backs and when you’re loading up plates on the bar for squats and barbell presses, this is eventually going to come back to haunt you.
- 1Set up a bar in front of the hyperextension machine
- 2Set yourself up on the hyperextension machine comfortably
- 3Go down and grab the bar at shoulder width
- 4Keeping the back straight, extend the torso up
- 5Contract the lower back up top
- 6Go back down slowly, maintaining tension on the back
The barbell hyperextension is a perfect way to strengthen your lower back and serves as a great finisher to this back workout.
This move is going to hit three muscles very nicely – the lower back, the glutes, and the hamstrings.
Note that on the way down, you want to lower in slow and controlled motion and avoid taking the weight all the way down to the floor.
By coming just low enough that you nearly take the tension off the lower back muscles but not quite, you keep that constant tension on the muscles, which will really help to boost the strength gains you experience.
This exercise should be done for two sets of 12-15 reps per set.
If you can build a back workout using these exercises, rotating them over time but ensuring all are in place, I guarantee you will start noticing superior progress to your physique.
Building an appreciable back all comes down to dedication, consistency, and having a blend of exercises that targets the back from all angles and using both heavier and lighter weight sets.
Variety is what keeps your body responding and getting better so don’t ever find yourself caught up in a stale old gym routine.