Lower back

I see lots of women working upper back....but I hardly ever see anyone working their lower back....I do mine every week.  I am curious to hear what all of you ladies are doing.

For my lower back I do stiff leg deadlifts, which for me are awesome b/c they hit my glutes and hams really good.  I also do hyperextensions.  What exercises do you do??   Good Mornings are supposed to work the lower back, but I have not done them.....<!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/smile.gif" border="0" valign="absmiddle" alt=''><!--endemo-->

presser just posted about some back excercises and I forgot about the reverse hyperextentions. They are great for lower back.

we did back yesterday....and oh my god...I'm so sore!!!  Its a good sore though...we worked hard!!! <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/biggrin.gif" border="0" valign="absmiddle" alt=''><!--endemo-->

dead lifts...   and hyper extensions.. mainly deadlifts...


sasha

those are the same 2 I do.  Fly, I have also heard about the good mornings, and have tried it....but I don't like stuff resting on the bottom of my neck like that...across the shoulders...Its like my bone is bruised, hurts for a week and a half when I am done, same reason why I try to avoid squats....maybe I am just a baby in that deptartment...lol.  But it really bothers me...so I don't do it.  I am sure at some point I am not going to have much of a choice and will need to do both of those, and will have to just grin and bear it. <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/biggrin.gif" border="0" valign="absmiddle" alt=''><!--endemo-->

squats...hyperextensions

THERES ALSO THIS POSITION YOU CAN TRY......OHHHH, NEVERMIND!------ <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/tounge.gif" border="0" valign="absmiddle" alt=''><!--endemo-->

Quote from BIG DAVE, posted on Nov. 17 2001,04:25<!--QuoteBegin-->
<div id='QUOTE'><!--QuoteEBegin-->THERES ALSO THIS POSITION YOU CAN TRY......OHHHH, NEVERMIND!------ <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/tounge.gif" border="0" valign="absmiddle" alt=''><!--endemo--><!--QuoteEnd--></div><!--QuoteEEnd-->

Thats a good position Dave...... <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/tounge.gif" border="0" valign="absmiddle" alt=''><!--endemo-->  

And hyperextensions all the way !!

Hypers, reverse hypers, stiff deads, deads, one arm swings with dumbell, cleans, powercleans, cleans from the hang, snatch, snatch from the hang, power snatch, good mornings with straight legs, squat stance good mornings, seated good mornings, squats, all standing rowing movements, all standing pressing movements, all torso rotation work (Russian Twists, cable Woodchops etc), all oblique work (side bends, side crunches).
IMHO the best thing you can do to build your back is stop lying on it!! Get the heck of your machines and do as much work as possible standing, supporting yourself..e.g standing press, shrug, rows, cleans etc etc to build strength in the torso (abs, erectors, obliques etc). I also rejec t the isolationist approach of training the erectors seperately. Train them by utilising heavy compound lifts that involve hip and / or knee extension, not by seeking to isolate them with a machine or whatever.
Cheers, G.

Quote from Dezir, posted on Nov. 15 2001,00:55<!--QuoteBegin-->Quote:
<div id='QUOTE'><!--QuoteEBegin-->Fly, I have also heard about the good mornings, and have tried it....but I don't like stuff resting on the bottom of my neck like that...across the shoulders...Its like my bone is bruised, hurts for a week and a half when I am done, same reason why I try to avoid squats....maybe I am just a baby in that deptartment...lol.  <!--QuoteEnd--></div><!--QuoteEEnd-->

Good mornings and hypers are the best lower back excercise imo.

Dont over extend when doing hyper though  <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/wink.gif" border="0" valign="absmiddle" alt=''><!--endemo-->

You might wanna look at this web site as well Pretty good.

http://www.exrx.net/WeightTraining/LowBack.html

<!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/biggrin.gif" border="0" valign="absmiddle" alt=''><!--endemo-->  <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/tounge.gif" border="0" valign="absmiddle" alt=''><!--endemo-->  <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/biggrin.gif" border="0" valign="absmiddle" alt=''><!--endemo-->  <!--emo&--><img src="http://musclechemistry.mantisforums.com/IB3/iB_html/non-cgi/emoticons/tounge.gif" border="0" valign="absmiddle" alt=''><!--endemo-->