Top 5 Reasons To Train Your Weak Lower Back
Lower back is the main component of the core. It take care of the stability of the body while performing different tasks. And if you are performing weight exercises then its very important that your lower back should be strong.
Hey, everyone, I hope you are making gains in the gym and getting stronger.
Making gains in the gym is no rocket science however people don’t understand the whole science thing behind making massive gains.
They underestimate the progress they can make in a year and overestimate the progress that they could make in 5 months.
And progress in the gym can only occur if you develop the correct muscle groups at right time in the beginning or else you will have to make arrangements when you would have made awesome gains at that time.
Today’s topic is the most under looked one and your progress depends heavily on that.
The weak lower back is the most important issue that none of the rookie as well as intermediate lifters take into account.
Yes, you heard me right, lifters that can deadlift 400lbs for reps or can squat 315 for reps remain sore always on their lower back.
They think that they are building their lower back but opposite effects take place if they don’t train their weak lower back.
After some time they will not be able to handle heavy weights as their lower back is not as strong as it needs to be to perform that lift safely.
Here are the top 5 reasons to build your weak lower back:
1) You will end up in the snap city:
Lifting heavy day by day will help you build massive muscles.
However, the amount of progress that you can make in deadlifts and squats directly depends on the strength of your lower back.
If you try to lift with your lower back rounded, that will lead you to snap city.
The lower back rounding occurs only if you have weak lower back.
If you have a mentality of an amateur powerlifter than you would think that you will develop strong lower back by training the movements itself.
But this is incorrect.
Advanced powerlifters understand that even if they train movements they need accessory exercises to develop main exercises.
I have seen lifters that snap their weak lower back because they round it during the lift and they get herniated discs or bulging discs.
And this ends their lifting career which I hope you don’t want.
2) You won’t be able to stand with correct posture:
I have seen the lifters that have great muscle mass but due to weak lower back, they are not able to stand erect for the longer amount of times.
And if you have a job that demands you to sit on a desk and work then your lower back is already screwed.
And on top of that, you do exercises that need a strong lower back but you have weak lower back and the lifts make it weaker.
This breaks your posture worse than it was before.
3) You will not be able to lift heavy:
I am the victim of it myself.
I was following the Stronglifts 5×5 Program and even after months in I wasn’t able to deadlift 280lbs with correct form.
I would round my lower back to lift the weight as it was already weak.
I tried my best to keep my lower back tight but would fail as soon as I would make the lift.
While on the other hand, I had a training partner that started after I started lifting but he was able to deadlift 335 lbs in only 5 months of lifting and that too with perfect form.
The simple reason was that he had a strong lower back that helped him lift heavy weight.
And the progress that you will make will be only made when you are able to progressively overload.
4) You will be an overall fit athlete:
Having a strong lower back translates to high power transfer to the appropriate muscles to be great at different sports.
Especially if you like contact sports such as football or wrestling then having a strong lower back will help you stabilize more when you bang with somebody or if you tackle somebody.
Sprinters have a very strong lower back because when they sprint they need to suddenly unlock the power from their hamstrings, glutes, and quadriceps.
The muscle that makes it easy to transfer power fast is your lower back muscles.
You not only need to perform in the gym but you might need to perform outside so take your weak lower back into consideration.
5) You will be able to sit for long durations without getting lower back pain:
The last best thing that will happen if you have strong lower back is that you will have no problem whatsoever even if you sit for hours straight for some meetings, etc.
In today’s day and age people have become sedentary and like more with least amount of work .
So the most simple way is to train your weak lower back directly and enjoy the movies, the meetings and the hangouts with your friends and families.
These are the top 5 reasons on why you should have a strong lower back.
I have seen many youtube channels that always talk about the compound exercises but forget to talk about most important muscle group such as your lower back.
So now you might be thinking that how can you utilize the exercises to build a strong lower back.
As far as the problem about accommodating lower back exercise in your workout is there, I assure you that you will be simply do one easy exercise to build it.
You don’t need 10 exercises to build your lower back muscles.
You only need one!
The simple exercise is weighted back extensions.
This is the simplest but the single most effective exercise to make your weak lower back strong.
This exercise should be done after you complete all the major lifts.
And you need to do 3 sets of 10-15 reps with a bar loaded with weights similar to other exercise.
If you are able to complete all the 3 sets with a specific weight and reps than increase the weight in the next workout by 5-10 lbs depending on your strength and see those lower back muscles get strong, correct your posture and help you lift more.
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