Good Lower Back Exercises Video

One of the best exercises to really stretch and work the muscles of the lower back are hyper extensions (also known as back raises). In this video I'm going to show you 2 great variations of the hyper extension that you can do.
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Hey how’s it going? It’s Lee Hayward here from LeeHayward.com and I'm just in training back today and I actually finished up my back workout. And after my back workouts, I like to do some play hyper extensions to really finish off the lower back. I find that its best to do this exercise at the end of your workout rather than at the beginning because it can kind of fatigue your lower back and that may hinder your other exercises. So again, I always like to do it at the end of my workouts. And there are two different variations of the hyperextension that I want to show you. One is I guess the standard hyperextension that most people do. But there’s another little twist that I like to do that really isolates your spinal rectors and help to build up thickness throughout the middle of the back. So I'm just going to demonstrate both variations for you. The first one is the standard hyperextension that you probably seen and done and you probably do in your own workouts right now. And this is the one where you're going to be bending over all the way at the waist and this really engages the lower back as well as the glutes and the hamstrings. [Demonstration] All right so that’s the standard hyperextension there. If you wanted to, you can hold the weight plate to your chest, add extra resistance. But me personally, I just like to really shoot for high ball with this exercise and really burn out the back. As to standard variation, I like to say nothing strange there. But the cool variation that I like to do and I like to alternate it back and forth is raise up the bench. Just raise a point of it and I'm going to have to try it off so that I can’t bend over at the waist. All I'm going to do is literally curl my torso over and then arch back and contract my back. It’s almost like doing crunches for your lower back. It’s only a very short range of motion here. Again, this is very similar to crunches and sit-ups for our abs. you know a sit-up involves more muscles and it’s not quite as isolated with a crunch, you're just really squeezing your abs. so basically, we’re going to do that exactly the same thing except or the lower back. So I got the hyper bench up higher. I can’t bend over all the way. So I'm going to do is just curl over, stretch it out, and then crunch up. [Demonstration] That really burns at the lower back. I can feel that they are just doing it there and demonstrate it for you. So the way I’d like to do it is to alternate back and forth. So I’ll do a set of the full range, going all the way down and bringing the glutes and hamstrings as well. And then just do the set with the bench higher and really isolate the lower back and just do almost like I guess a reverse crunch for your lower back and just alternate them back and forth. I do two to three sets of each variation in the super set fashion. So give that a try in your back workouts. Be sure to subscribe to my video channel so you can keep up-to-date with all my latest workout training videos. Just click on the little yellow subscribe button that’s in the corner of the page and you’ll be notified whenever I add new videos.

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