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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, Today I think this is going to be an incredibly
helpful video because I’m going to show you what you need to do every day to start
building a stronger lower back. Right away bells are probably going off saying
“Every day? For your lower back? That’s probably not a good idea for your
low back.” There’s a reason why it is, because you
don’t do the same thing every day. But there’s one thing that’s missing from
most people’s training. That is any concentrically focused lower back
work. What I mean by that is, you need to take a
muscle through its range of motion and strengthen it through its range of motion and not just
rely on isometrics. Isometrics alone don’t do it. When we do a lot of our bigger lifts, isometrics
are mostly what are happening here. Deadlifts. A lot of guys will say “Deadlifts should
do it all.” We can cover our entire low back needs because
of deadlifting. I agree, in a way, but not for most people. Why? Because they’re not deadlifting heavy enough. When we do a deadlift – which should be
a staple of everybody’s training, and it should occur on a weekly basis. You should be doing your deadlifts at least
once a week. What you want to see in a properly performed
deadlift is, you get in this position ready for your initial pull, and your low back is
in a certain position. It should be protecting your lumbar spine. So, you should have a slight arch there. When we pull up, we’re using our legs to
get off the ground. We’re stabilizing, getting tight up top,
we’re using that straight arm scapular strength to get into this position here, and as we
pull, we’re using our legs. Now, from this position here, this is hip
drive. This is coming from the glutes. From her, drive through extension. If you start lifting your low back from there,
first of all, your legs are going to lag. They’re not going in drive with the movement. They’re lagging behind. But second, you’re loading your spine in
a way that this lift was never intended to do in the first place. It’s putting more stress on your spine that
way. What you’re looking at is more of an isometric
hold of the lumbar spine throughout the lift. There is a little bit of concentric shortening
that happens from the very top. Not talking about overextending. I’m talking about just at the very top. So, a portion of the weight that you’re
lifting here is going toward the concentric shortening of the lumbar paraspinals. However, it’s not a high amount. Let’s call it 10%, to throw an arbitrary
number on it. It’s very little. So, unless you’re deadlifting 500lbs you’re
not getting enough weight applied to the lumbar spine or applied to those paraspinals to help
strengthen them. Again, if you’re doing that, that’s a
good start, but it’s not enough because it’s not frequent enough. You’re not going to be deadlifting every
day. So, we need some other options. So, what we do is, we have some other options. We have a kettle bell swing. It’s a great conditioning exercise. One of the best ways to condition. It also helps us to build, not just stamina,
but endurance in our lumbar paraspinals, but again, for the same idea. We’re basically coming down, right hip hiking,
and then as we come through it’s an extension through the glutes. I’m not lifting here with my back. I’m not coming down with my leg and lifting
with my back. That’s not a swing. A swing is a hinge, and a hinge through. Hinge, and then back through. So, the same thing is happening here, in that
we’re not getting this active, concentric shortening here, but more of a stability that
we’re holding, and getting a small percentage that gets carried over. But now, with an 80lb kettle bell, you’re
using far less than you were over here. So, the trade off is volume. Your volume would have to be higher here. Thank God, it does fit in well as a conditioning
exercise that will allow you program it for higher times in volume. But again, that works as an option that could
fall into your conditioning days. So, we’ve got our heavy deadlifts occurring
on a pull day, or a leg day, or a back day. Then we’ve got these filling in the gaps. Now, some people would say “What about the
good morning, Jeff? You’ve talked about the Good Morning before. Is that a good option? Are you getting anymore concentric shortening
there?” There’s a big problem with the Good Morning,
guys. Not the exercise itself, but that most bodies
aren’t capable of doing it properly. I, for one, am not capable of doing it properly. So, I don’t do it. What you do is get in position here and you
have to hinge. You’ve got to try and keep this bar, like
with a deadlift, as close to your center of gravity as possible. What most people do is, they start leaving
forward this way. All that distance between my center of gravity,
which is my hips, and this bar out in front of my body places an enormous amount of stress
on your low back. Most of which, we can’t handle. So, you need to be able to have a great hip
hinge to sit backward as we drive down. Then we come up out of that. Now, what happens here, because the low back
has to be into this slightly arched position here, and we go back and sit back; you need
to have tremendous hamstring flexibility, which is where my limitation is. I can’t get any further here without allowing
myself to roll forward and create some damage. So that is not one of the best exercises. We move onto the other option. The other option is one of my favorites. This is a hyperextension. It gets a bad title because it’s not a hyperextension
if it’s done properly. This is what you can work in more on your
push days, in addition to your leg days. So, you’re filling in the gaps to build
out a more comprehensive volume for your low back. So, you get into the position here on the
glute-ham, and what we’re looking at is going into a flexed position here. Allowing my low back to flex. People say these are no good. Don’t ever extend if you have stenosis in
your low back. That’s horrible advice. This actually opens you up. And because we’re going to do what I’m
going to say next, it doesn’t place additional stress on the lower back because we’re not
going from here to a hyperextended position. You never do this on this exercise. That is creating too much narrowing of the
space in your low back, which is something you don’t want. What you do is go from a flexed position to
neutral. That is extending. That is concentrically shortening these muscles
when they don’t get the opportunity to do this at any other point. This is your opportunity, this is your best
time to be able to do this and use your deadlifting to complement this, to create the ultimate
plan for having a more stable, and strong low back. You do your hyperextension without the ‘hyper’
part. Just to extension and down. What’s cool about this is, we can load it
with a plate. I talked about building up with a 500lb deadlift,
let’s say 50lbs of concentric action there. Now we’ve got 35lbs up, and down, up, down,
and up. So, we’ve got that option. We can also take weights, as I’ve shown
before. Down, up, and even at the top here, row. Get the spine to work together at all levels. Up, row. Up, row. It will light you up like a Christmas tree,
but it’s what you need. You haven’t done enough of this. You’ve been throwing away the opportunity
to concentrically shorten the lumbar paraspinals. The last thing you can do – because you’re
not always lifting weights. The days that we’re off and doing our corrective
exercises, the low-key stuff. Get on the ground. Bridging. Get to a high position here. When I go to bridge, don’t just push through
the heels. If we’re trying to work on our lower back
a little more, you can see we’re posteriorly rotated right now. We have our low back in flexion. We’re going to drive into extension with
the low back. And down, into extension with the low. The nice thing here is you’re getting your
glutes to work with you. So, they’re complementing the entire posterior
chain extension. Like that. You do a set of two, just to continue to keep
the activity and awakening the muscles in the low back that haven’t been used for
so long. You have another option here with the Supermans. Hands down, legs down, lift up, hold, into
the low back, to the glutes, and down. Up, hold for a couple seconds, then down. Again, a couple sets on those non-training
days, more as corrective, and you put it all together, you’ve got a game plan that allows
your muscles in your low back to be used, maybe for the first time in a long time, and
to be trained completely. Not just isometrically, but now adding some
concentric forces and stretches to complete their development and help take the stress
of your lower back right now. Guys, I hope you’ve found the video helpful. If you’re looking for a program that maps
out different opportunities of when the best time to do this heavy stage stuff, and what
the volume should be, we work them all into our training approach. I believe when you’re training like an athlete
you can’t afford to overlook things like this. We work them all in. All our programs are available over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know when you start to incorporate
these, if they really start to help your low back pain go away, and your lower back itself
to feel a lot stronger. If you haven’t already, please subscribe,
and turn on your notifications so you never miss a new video when we publish it. I’ll be back here in just a couple of days
with more videos for you. See you.

100 thoughts on “How to Get a Strong Low Back | DO THIS EVERY DAY!

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. what if you get aching pain doing lower back exercises (and other exercises) in your gluteus medius. also radiates to hips when really bad or driving for hours

  3. Hi Mr Cavalier,

    I perform my weight sessions in 3 sessions per week, alternating between upper and lower body. Lower body referring to mainly squats and deadlifts ( with accessories such as stiff legged deadlifts and core exercises), while upper body refers to benches/ pendlay rows and stuff.

    For these lower back exercises mentioned such as kettlebell swings, extensions and bridgings, would it be effective on my upper body days? My lower body days take up too much time so i would prefer to do it on upper body days.


    Best regards,

  4. Helpful for sure. Super! Thanks. About swing quastion: if doing swing low back feel more tired ant tense up, or some presion, better eleminate exercise?

  5. Been learning, applying, and watching for 5 or more years. Still helpful. Still impressed. Incredibly thankful for you and your team.

  6. 225 lifting I need to do this but thank God at work we did it Saturday and it paid off. With a great rub down from my woman at her home it was great ready for work. Wow

  7. I got sick from the rain n ear hurt bad last week but feeling alot better now and only getting better again I need to do abs

  8. I’m putting together a bonus room lifting area. Due to the sub-flooring, I can’t really drop the loaded bar at the bottom of a dead lift. Is it OK to just set it down gently?

  9. Bro you talk way too much just keep it short and simple what's a good exercise or 2 that's it forget all the extra needless stuff

  10. Listen to how this knowledge and expertise just rolls so effortlessly from his mouth; so impressive. I could binge watch Jeff Cavaliere for hours…. (wait! What is this?! Already hour three, perhaps?) 😎

  11. thank you! it was very helpful. I am a trainer and always look for videos that improve my expertise. A client asked to develop a lower back strengthening program for her and I will be giving these (modified for a woman in her fifties) today

  12. Is it normal to have some minor burning in the sacrum, directly above the butt crack, the day after doing this set of exercises? It's not exactly painful, just annoying.

    EDIT: It got noticeably better after doing a self-adjustment of the sacrum. I've actually noticed for a while that my left glute fires/activates significantly more than my right, even when focusing on the right with single leg exercises. So misalignment of the sacrum makes sense. Professional chiropractor would probably be more efficient, but i cant afford that right now…

  13. are there good alternatives to the deadlift for lower back? i'm afaid i will ruin my back if i keep doing the deadlifts.
    i keep getting pains in my back when i do them, appearntly i cant get my form correct.

  14. Thank you so much, this is a major issue for me, I have like an inch of fat I want to get rid of on the lower back, and this video will help, thanks very much.

  15. Hey Jeff! I just found your channel – and let me tell you, I’m super pumped! What you talk about in this video is super important. The trainers I have worked with always focus on core ~ and not enough on glutes and therefore I have injured myself multiple times in the gym. I’m following you and looking forward to strengthening my back with your advice and expertise!! Thank you! 🙏🏻💪🏻

  16. Hi Jeff, I starterd to go to the gym a month back, but on a certain day when I was performing leg raises , I strained my lower back too much.Now I have lower back pain for 5 days and the pain is slowly decreasing. From here, when can I start training my lower back? Will these work out improve my lower back? If so, what kind of progression do I make in terms of weights? Also wanted you to know that , I had a small hair line fracture when I was a kid about 15 years back , and a bike accident 10 years back where the impact was on the same side of the troubled lower back.

  17. Thanks for the motivation 😭🙏🏻❤️ I’ve been down 6 years after when my whole life I was an athlete , dancer, Air Force, then trained MMA- had a spinal fusion- they suggested SI Joint fusions but I’m not doing any more surgeries- they say fibromyalgia but I’m not buying it so I’m getting back at it 🙏🏻 Thanks a million ❤️🙏🏻✨☀️

  18. I thought it was over when he put the 45lbs plate down. Then he picked up the dumbbells and added a row. Holy shit

  19. Mr. Cavalier, you're like a walking encyclopedia on the human body. Thank you for sharing your knowledge with us. I'm so impressed.

  20. @athlean-x quick question sir. Im experiencing Hip/Low-back/Groin pain after MMA training. Should I do these "awakening" type exercises before training or should i just do them during days to build up my weaknesses? #athlean-x

  21. Bro be safe while doing that exercise with giant ball, as that ball could knock down your other two balls 😂😂😂

  22. I find that virtually all your videos spend a long time giving confusing information. This video is a real example, you spent 5.5minutes saying what not to do, before getting to the point of the video. Whilst it may be important to warn what not to do for some, I loose concentration before you get to the point and for this reason I have un-subscribed. I know what NOT to do, what I want is short concise information of what is GOOD to do.

  23. I asked few DPTs about the back extension and they all say thats a terrible excercise for low back. Can really damage spine

  24. Hi Jeff, what are your thoughts on Gravity/Inversion Boots? I've used them for 5 + years (Hanging for 2 – 3 min after workouts), my lower back has never been better since.

  25. Do you think it's good or alright for me to start training heavy at the age of 16 ? kinda just started I weight around 140, height is 5'9 i'll say. Right now my bench is 115, deadlifts is 165 & I just started adding squats to my workout but thing is I have seen improvement in strength but not size. Any tips ? Think 5×5 will work for me ? If u heard of it before . Also would u suggest it ? I mostly do compound movements wit a mix of isolation & isometrics in between sets , would love if you replied.

  26. Does stronger lower back actually reduce the back pain / injury or is it just a way to strengthen other compound exercises like deadlift, squat etc.

  27. Смотрим тебя в России , спасибо большое за твои видео. Пробую заниматься по твими упражнениями. Все круто все работает . Хорошо что ты есть ))) спасибо тебе !!!

  28. Gonna tell my young trainer about the Hyper over-extension. He had me do the overextension with a 25lb weight. My back kills me; never going past neutral again!

  29. I just had to swipe down here and comment that that this channel is AWESOME Jeff. You’re doing people a real service. Love the professionalism and commitment to science and high quality info.

  30. I have a question….a few weeks ago I did a 35 degree bend forward no weights and felt 4 to 5 pops in my lower left back. I can twist, I can bend, I can lift no issues. Should I exercise this area to repair it? When it first occured the day after when attempting to get out of bed I nearly passed out from the pain but a week out from that the pain is gone. Should exercise this area to repair this?

  31. You kind of forgot to say that this deadlift exercise is not for everybody, especially those people who have stenosis and previous herniation. Not trying to be an asshole but most people over 40 should never place this kind of weight on their spines. When l5 s1s bulge they do so immediately and cause you to lay on your back for 2 weeks.

  32. I've been doing those on a roman chair for years (don't have a fancy ghd) with a couple of 45's held on the back of my head. Works wonders for your back.

  33. This video and another one on exercises that not enough people do, really is helping me strengthen my glutes,lower back, hamstrings all at the same time. Honestly I'm pretty muscular and there are only a couple of muscle groups that I have never took the time out to "intentionally work out". My glutes and hamstrings, and triceps being just a sample. I really do feel all around stronger in my whole body.

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