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target back Anonymous
what other exercises can I do to target the low back? so far I've learned these two exercises: windmills, stiffs. the windmills definitely help me.

it's the weakest part of me, and holds me back in many other exercises i.e. squats, cleans
>> Anonymous
good mornings, deadlift, back extensions, supermans, waterbugs
>> Anonymous
deadlifts, hypers (swinging legs with weights on a table like object), good mornings, reverse situps,
>> Anonymous
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supermans
>> Anonymous
>>324420
>>324423
>>324431
awesome replies. Half of them look new to me. one more question: I'm told often to contract my stomach muscles to have better forms... And my stomach muscles seem completely ineffective and useless when squatting, standing rows, and any heavier-than-my-body-weight shit. my low back still hurts exactly the same despite contracting the stomach as much as I know how.

So I guess the question is, what exercises complement this, targeting stomach muscles also... just do crunches x100 ? cuz i suck at them... this might not be the right question to ask here, but as far as I badly understand anatomy, that complements the back, my seemingly weakest part.
>> Anonymous
>>324431
YOUUUUUUUUUUUUUUUUU
>> Anonymous
basically you want to target you're inner abdominals that support you're back and to do this you need to contract your front abdominals, by doing this you activate the innards and you're lower back should be against the floor (you shouldn't be able to slide your fingers through your lower back while laying down) a good exercise for this is the russian ballet leg thrust, which totally activates core to body control.
>> Anonymous
>>324477
russian ballet leg thrust?
my Google-fu is failing me. could you please elaborate what that is. do I just stand on one leg and thrust my other leg up into the air??? ... at least a little more specific form to try then my retarded attempted synopsis.
>> Anonymous
>>324487
you lay on your back, then slowly lift one leg in the air, keeping the other flat on the floor, have all of your contraction start from the core, tuck your stomach so it is pushing your back flat on the floor, and slowly lower it without allowing your lower back to arch or make the gap (which is natural until you can train the muscles). Then alternate to the other leg etc. It is a very good workout, hope that helps bro.
>> Anonymous
>>324494
thx. I wasn't sure if was the same exercise or two. thx again. saved.
>> Anonymous
Just go pirate beyond crunches, just tell him that instead of trying to explain one freaking exercise. Do deadlifts, they strengthen the back the most but honestly if your back is hurting your form probably sucks. Cleans are an explosive back/hip extension so...it's pretty much a fucking fast deadlift with another pull. Do TURKISH GETUPS, there you go. Try that shit out.
>> Yoshi !ozOtJW9BFA
Er-hem..... SQUATZ!!!

Aside from the obvious good mornings, dead lifts, trunk extensions, and trunk raises; Front squats, back squats, over head squats, dead lifts, cleans, clean and jerks, and snatches also work out your lower back.