Men’s Open bodybuilder Samson Dauda entered the upper echelons of the IFBB Men’s Open division by winning the 2023 Arnold Classic and finishing third behind Derek Lunsford and Hadi Choopan at the 2023 Olympia. He continued his streak of podium finishes with a runner-up rank behind Choopan at the 2024 Arnold Classic and 2024 Arnold Classic UK.

On April 22, 2024, Dauda published a video on his YouTube channel revealing his hypertrophy-focused off-season arm and shoulder workout during his off-season.

Samson Dauda’s Arm & Shoulder Workout

Here is a summary of the high-volume training session:

Single-Arm Dumbbell Curls

Concentration Curls

Smith Machine Close-Grip Bench Press

Superset: Rope Triceps Extensions and Cable Biceps Curls

Superset: Behind-the-Neck Smith Machine Shoulder Press & Cable Lateral Raises

Cable Rear Delt Flyes

Check out Dauda’s training below:

[Related: Taste Will Tennyson’s 3 High-Protein Dessert Recipes (French Toast Bagels!)]

Single-Arm Dumbbell Curls

Unilateral training is excellent for identifying and correcting any strength or muscle imbalances. While not as efficient as standard training, unilateral training helps ensure muscular symmetry since the dominant arm can’t overpower the non-dominant arm.

Dauda opened with 18-kilogram (40-pound) dumbbells, progressed to 20 kilograms (45 pounds) for the second set, and concluded with 24 kilograms (53 pounds). 

Concentration Curls

Dauda performed concentration curls in a hip hinge, with his torso parallel to the floor. His non-working arm was situated on the dumbbell rack. He fully extended his elbows at the bottom to achieve a deeper biceps stretch. 

After a set of crossbody concentration curls, Dauda adjusted the exercise, positioning his forearm at 90 degrees to better isolate the biceps. He employed momentum in his final reps, swinging his torso to train past mechanical failure. 

Smith Machine Close-Grip Bench Press

Dauda grabbed the Smith machine barbell inside shoulder-width to bias the triceps. He lowered the bar until it was a few inches off the chest while keeping the elbows tight to the sides and stopped shy of full elbow extension at the top of his range of motion (ROM) to maintain constant tension on the triceps. 

The 32-year-old employed slow eccentrics and paused in the fully shortened position to increase the time under tension (TUT) and maximize muscle hypertrophy. (1) Dauda started with a 10-kilogram plate on each side, progressively adding one weight plate per side until reaching three plates on his final set.

Superset: Rope Tricep Extensions and Cable Bicep Curls

Cable rope extensions bias the medial and lateral triceps heads. Staying in line with form cues from the previous exercise, Dauda used slow eccentrics and paused in the fully flexed position. 

Dauda secured two D-handle attachments to a single pulley for the cable biceps curls. He grabbed the handles with a narrow, supinated grip. 

Superset: Behind-the-Neck Smith Machine Shoulder Press & Cable Lateral Raises

Dauda performed behind-the-neck presses seated on a weight bench. He lowered the barbell until it was at the base of his skull, then fully extended the elbows at the top. 

The bodybuilder performed cable lateral raises on a functional trainer, positioning himself slightly behind the pulleys. He grabbed the right D-handle attachment with his left hand and vice-versa with the other. While maintaining slight elbow flexion, Dauda raised his arms to the sides until they were parallel to bias the lateral deltoids. 

Cable Rear Delt Flyes

Dauda set the pulleys at eye level. He grabbed the cables and stepped back to engage the weights. He retracted his scapula, pulled the cables out to the sides with a slight bend in the elbows, and paused at the top to fully shorten the delts. 

Dauda’s bronze medal performance at the 2023 Olympia earned him qualification to the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. He remains a top contender to challenge Lunsford for the Olympia throne.

References

Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022;39(2):443-449. doi:10.5114/biolsport.2022.105335

Featured image: @samson__dauda on Instagram

The post Samson Dauda’s Off-Season Arms & Shoulders Workout appeared first on BarBend.

Have you ever wondered how Taylor Swift delivers captivating three-hour performances night after night? 

Her stamina seems superhuman, but it’s the result of a fitness strategy worthy of a professional athlete. 

Discover the secrets behind her rigorous training, balanced diet, and the mental health practices that keep her at the top of her game.

Taylor Swift’s Stamina on Stage

Anyone who has seen Taylor Swift perform live during “The Eras Tour” can attest to the sheer stamina and seemingly effortless energy she brings to each three-hour performance. 

Across 44 hits from her extensive discography, Swift not only entertains but captivates, all while executing flawless dance routines and frequent costume changes. How does she maintain such vigor? 

It turns out, Swift’s preparation mirrors that of a professional athlete, with a detailed fitness and diet regimen tailored specifically to meet the grueling demands of her tour.

In-depth Fitness Routine

Swift’s physical preparation for “The Eras Tour” was unprecedented compared to her previous tours. 

According to her personal trainer, Kirk Myers, they tackled the tour’s preparation with a strategy typically reserved for top-tier athletes. 

About six months before the tour commenced, Swift engaged in rigorous daily workouts. 

These weren’t just ordinary gym sessions; they were meticulously planned to enhance her endurance and performance stamina.

Every day, Swift ran on a treadmill while singing the entire setlist aloud. 

This unique method ensured that she could handle the dual task of singing and moving energetically during her concerts. 

The pace varied—running quickly for upbeat songs and jogging or walking for slower ballads. 

Beyond cardiovascular training, Swift also committed to three months of intensive dance rehearsals under the guidance of renowned choreographer Mandy Moore. 

These sessions were not merely about learning steps but embedding the rhythm and physicality into her muscle memory, allowing her to interact freely with the audience without missing a beat.

While on tour, her workout regimen shifted from intensive preparation to maintenance mode, focusing on stability, mobility, and biomechanics. 

Myers emphasized that in-season training was about keeping Swift at peak performance without overtaxing her body. Even with a less frequent schedule—training only twice a week during the tour—it remained crucial for injury prevention and endurance upkeep.

Balanced Diet and Nutrition

Equally important to her physical training is Swift’s approach to nutrition, which has evolved to support her intensive performance schedule. 

Swift opts for a balanced diet, steering clear of the fad diets and restrictive eating patterns common in showbiz. 

Her nutritional philosophy is simple yet effective—maintain an equilibrium where indulgences like her favorite pumpkin bread or a skinny vanilla latte have their place alongside healthier staples.

During the tour, Swift made a notable adjustment by cutting out alcohol to ensure her body and voice were in optimal condition. 

This discipline highlights her commitment to delivering the best possible performance night after night. 

It’s a practical approach that focuses on hydration and energy-sustaining meals, which likely include lean proteins, complex carbohydrates, and plenty of vegetables to keep her energized without feeling weighed down.

Mental Health and Recovery

Swift’s regimen extends beyond physical fitness and diet; mental health and recovery play a critical role in her ability to perform consistently. 

Recognizing the mental and emotional toll of touring, she prioritizes downtime and restorative practices. 

After each show leg, Swift dedicates time to rest completely, often spending a day in bed, recharging through sleep and relaxation—a stark contrast to the high energy output during her performances.

Her mental health routine is also fortified by her songwriting, which serves as a therapeutic outlet, helping her process emotions and stress. 

This practice not only contributes to her impressive discography but also maintains her emotional and mental wellbeing.

Conclusion: Swift’s Holistic Approach to Fitness

Taylor Swift’s ability to deliver breathtaking performances during “The Eras Tour” is no small feat. 

It is the result of a comprehensive, well-rounded fitness and wellness strategy that includes rigorous physical training, a balanced diet, and a focus on mental health. Her approach, mirroring that of a professional athlete, enables her to meet the physical demands of her shows while maintaining her health and zest. 

For fans and fitness enthusiasts alike, Swift’s routine offers valuable insights into the dedication required to perform at one’s best under the brightest spotlights.

This article dives into the details of an extreme weight loss challenge inspired by David Goggins. 

Cecile Suede documented his attempt to replicate Goggins’ rapid weight loss method, which involved a strict diet and intense exercise training. 

While the article sheds light on human potential, it also emphasizes the importance of safe and sustainable weight loss practices.

The Challenge Overview

Cecile Suede’s challenge was not just about losing weight but understanding the physical limits one can endure when mimicking Goggins’ methods. 

The regimen involved adhering to a strict 800-calorie per day diet while engaging in exhaustive physical activity. The goal was clear: replicate the discipline and hardship Goggins underwent to shed 106 pounds rapidly.

Daily Routine and Diet

Each day for Cecile started with tactics to suppress appetite, such as drinking lemon-lime sparkling water, pivotal for managing the day ahead on limited calories. 

His meals were meticulously planned: a large banana served as a pre-workout meal, and dinner often consisted of just a protein shake. 

This severe caloric restriction was coupled with a strenuous exercise routine that included both weight training and cardio—mirroring the intensity of Goggins’ own workouts.

David Goggins follows a high-protein, low-carbohydrate diet designed for maximum fat burn and muscle retention. He avoids processed foods, sugar, and dairy, focusing instead on lean proteins, healthy fats, and vegetables. This diet is crucial for his energy levels during extreme physical activities.

Benefits of the Diet

Improved Digestion: By eliminating processed foods and increasing intake of vegetables and lean proteins, this diet helps in better digestion and detoxification.

Energy and Weight Management: High protein content and low carbohydrates contribute to sustained energy and effective weight management by utilizing fat stores for energy.

Mental Clarity: The clean eating strategy boosts mental clarity, reducing the fog that can come from diets high in sugars and processed carbohydrates.

Sample Daily Meal Plan

Breakfast: Eggs, bacon, black coffee—providing a high-protein start with caffeine for an energy boost.

Lunch: Grilled chicken salad with a variety of vegetables and a vinaigrette, focusing on lean protein and fiber.

Dinner: Steak with steamed vegetables and a side of quinoa or brown rice, ensuring a balanced intake of protein, carbs, and micronutrients.

Snacks: Nuts, Greek yogurt, or a protein shake to maintain energy levels throughout the day.

Physical and Mental Challenges

The physical challenges were immense. Cecile experienced intense hunger, fatigue, and the necessity to push through physical discomfort, closely reflecting Goggins’ experiences. 

Mentally, the challenge was equally daunting. It required exceptional willpower and mental toughness to continue day after day, demonstrating the profound psychological resilience needed to undertake such an extreme diet and exercise plan.

Workout Philosophy

Goggins’ workout routine is rooted in pushing physical boundaries through overloading, involving a mix of cardio, resistance training, and endurance activities. His approach aims at improving both muscular strength and cardiovascular stamina.

Daily Workout Routine

Morning: Starts with a 3-mile run to clear his head and wake up his body, followed by a series of bodyweight exercises like pull-ups, sit-ups, and push-ups.

Midday: Two-hour weightlifting session at the gym, including heavy squats and deadlifts, interspersed with sprinting intervals on the treadmill for high-intensity cardio.

Evening: Cycling or additional running, focusing on long-distance endurance; typically includes a 25-mile bike ride and an additional 3-6 mile run.

Health Considerations and Warnings

While Cecile’s endeavor highlights human capability and resilience, it also serves as a cautionary tale about the potential health risks associated with extreme weight loss strategies. 

Health professionals strongly advise against such drastic caloric restriction combined with high levels of physical exertion without medical supervision. 

For those seeking weight loss, more sustainable and less hazardous approaches are recommended.

Conclusion

Cecile Suede’s experience sheds light on the sheer extremity of fitness challenges inspired by figures like David Goggins. While his journey offers insights into the capabilities of human endurance, it underscores the importance of pursuing weight loss and fitness goals in a balanced and healthy manner. 

It’s vital to prioritize sustainable methods and professional guidance to ensure safety and long-term success in health and fitness endeavors.

Watch the video:

Lower back pain can range from a minor annoyance to a life-altering condition. If you’re an athlete or someone who likes to lift weights, you probably know how it feels to struggle with a set of squats or rows because your lower back can’t withstand the weight.

Luckily, the solution to both of these problems is the same — training your lower back muscles. Your lumbar spine isn’t as delicate as you think, and challenging it with exercises that strengthen the lower back as a whole can help reduce some pain symptoms while also helping you perform better in the gym.

Here are 15 exercises to strengthen the lower back for the gym or that you can do at home. Note that these movements aren’t a cure; if you’re suffering, consult your doctor. But if you simply want to reduce some nagging aches here and there, these lower back moves are a great place to start. 

15 Best Lower Back Exercises

For Strength

Deadlift

Romanian Deadlift

Bent-Over Barbell Row

Good Morning

Back Extension

Kettlebell Swing

Glute-Hamstring Raise

Jefferson Curl

For Back Pain Relief

Cat-Cow Stretch

Partial Curl-Up

Lying Leg Raise

Plank

Bird Dog

Superman

Side Plank

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

1. Deadlift

The deadlift is the standard for lower back training in the gym. Deadlifts allow you to train your lower back through a large range of motion and to resist large external forces. A strong deadlift requires a strong lower back — so use one to build the other. 

How To Do It

Load a barbell with weight plates and stand a few inches from the shaft with your feet under your hips.

Hinge over, pushing your butt backward and bending your knees slightly to help you reach the bar. Grab it with a narrow, overhand grip.

Ensure your back is flat from tailbone to collarbone. Inhale and brace your core.

Push down into the floor with your legs.

As the bar passes your knees, thrust your hips forward to come to a standing position. 

Complete the exercise by allowing the bar to fall freely back to the floor, but keep your hands on the bar to guide it down.

Modifications

Make It Easier: You can reduce the range of motion by performing rack pulls or lifting off of blocks.

Make It Harder: Try the stiff-leg deadlift to apply more load to your lower back. 

2. Romanian Deadlift

Romanian deadlifts are essentially just the top half of a deadlift. This is your basic hinge exercise and is meant to train your posterior chain with a simple technique that you can easily load for more intensity. 

How To Do It

Stand upright holding a barbell in your hands with your feet under your hips.

Take a breath and unlock your hips, pushing your butt backward.

Allow the bar to glide down your thighs until it reaches your kneecaps; you should feel a strong stretch through your backside here.

Reverse the motion and return to a standing position. 

Modifications

Make It Easier: Use lifting straps to take your grip strength out of the equation.

Make It Harder: Try a snatch-grip deadlift to elongate the range of motion. 

3. Bent-Over Barbell Row

The barbell row is a back exercise, not a lower back exercise — this move is one of the best upper back exercises and works almost all of the muscles in your back to some degree. The muscles around your lumbar spine are tasked with the important duty of isometric, or motionless, contraction, so you can row the weight safely. 

How To Do It

Hinge over with a barbell in your hands using a shoulder-width overhand grip until the bar is hanging directly in front of your kneecaps. 

Your torso should be almost parallel to the floor. Once you’re set, take a breath.

Brace your core and row the weight into your belly.

Modifications

Make It Easier: If you want a lower back dumbbell exercise, do dumbbell rows instead, using one arm to brace against a bench and reduce the load on your lower back.

Make It Harder: Try the Pendlay row variation for a greater challenge, or pause at the top of each barbell row repetition for a moment.

4. Good Morning

The good morning exercise replaces holding a barbell in-hand with placing it on your back as you would for a back squat. This simple adjustment changes the physics of the movement, making light weights feel heavier. Use this one as an efficient way to train your lower back without lifting heavy. 

How To Do It

Unrack a barbell from a squat stand or power rack as if you were going to perform a standard back squat.

Take a close, hip-width stance, then slowly shoot your hips back behind you and descend into a low bow.

Your torso should end up nearly parallel to the floor before you reverse the motion and squeeze your glutes to return to a standing position.

Modifications

Make It Easier: You can replace the barbell on your back with a dumbbell or medicine ball held tightly to your chest.

Make It Harder: Try pausing at the bottom of each rep. 

5. Back Extension

Most gyms have a back extension station somewhere. Look for a slanted bench with a thigh pad and foot plate. This machine allows you to train hip extension (which uses your lower back muscles to some degree) without needing weights, and is a great introductory movement for lower back training. 

How To Do It

Place your thighs against the pads of a back extension machine. Ensure that your Achilles tendon is right under the ankle pad.

Cross your arms, then slowly hinge down until your body forms a 90-degree angle.

Contract your glutes and hamstrings to come back to the starting position.

Modifications

Make It Easier: Stack the “front” end of the machine up on some weight plates to change the angle and reduce the load on your back.

Make It Harder: Hold a weight plate to your chest to load the exercise. 

6. Kettlebell Swing

The kettlebell swing uses dynamic momentum to pull you into a hip hinge and load your lower back at the same time. Swings are both a great lower-back-builder and an awesome conditioning tool. They really amp up your heart rate once you get into a good rhythm. 

How To Do It

Set up by putting a kettlebell between your feet and take a shoulder-width stance, or go slightly wider.

Hinge down, grab the kettlebell, and hike it back between your legs before explosively thrusting your hips forward.

As the kettlebell elevates upward to chest height and falls again, brace your core and push your hips back once more as the bell sweeps behind you. 

Modifications

Make It Easier: Start out doing one or two reps at a time and take short breaks to reset your form.

Make It Harder: Try single-arm or even staggered-stance kettlebell swings.

7. Glute-Hamstring Raise

Think of the glute-hamstring raise, or GHR, as a mix between a back extension and a Nordic hamstring curl. This move requires you to stabilize your lower back while your hamstrings and glutes pull you into and out of hip extension. This back exercise is something you’d try out after you’re comfortable with a standard back extension. 

How To Do It

Hop into the bench and place your feet against the plate, securing your shins between the pads.

Your kneecaps should be pressed firmly against the crescent thigh pads and bent at a 90-degree angle; your torso should be fully upright.

Cross your arms at your chest and slowly tip forward by straightening your knees only. Do not lock or unlock your hips. 

Once your body forms a straight horizontal line, let yourself bend at the hips so your head falls down toward the floor.

Reverse the motion, first using your glutes and lower back to straighten your body out.

Firmly push your knees into the pad to contract your hamstrings and return to an upright position. 

Modifications

Make It Easier: Grasp the handles of the station for support as needed.

Make It Harder: Hold a weight plate to your chest. 

8. Jefferson Curl

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Your spine is designed to curl and straighten using the musculature in your lower back, but most people don’t intentionally expose themselves to this range of motion on a regular basis. This is an advanced lower back exercise, so proceed with caution, but the Jefferson curl can be tremendously effective at strengthening your lumbar spine. 

How To Do It

Stand atop a plyo box or low riser with a standard, hip-width stance. 

Hold a very light weight in your hands.

Slowly curl your body towards the floor by deliberately rounding your spine from top to bottom.

Hang your arms down low and curl your back until your hands are lower than your feet. 

Modifications

Make It Easier: Stand on flat ground if your flexibility isn’t quite there yet.

Make It Harder: Use progressive overload and work with heavier weights over time, but remember to preserve your technique. 

9. Cat-Cow Stretch

The cat-cow stretch is a basic bodyweight exercise for back pain and stiffness. The idea is simple; slowly and deliberately moving your spine through flexion and extension increases blood flow and reduces tension. 

How To Do It

Get down on all fours with your hands under your shoulders and your knees under your hips.

Slowly arch your back, sinking your belly button down towards the floor without moving your arms or legs.

Reverse the motion, rounding your spine as much as possible.

Modifications

Make It Easier: You can try doing this move on your elbows rather than your palms.

Make It Harder: Try this one in a push-up position with your legs straight. 

10. Partial Curl-Up

[Read More: The Best Lower Chest Exercises for Building Strong and Full Pecs]

The partial curl-up exercise for back pain focuses on engaging your abdominal muscles. The goal here isn’t to do a complete sit-up, which may trigger back pain for some. Instead, you simply use your abs to curl your upper torso off the ground, strengthening your core in the process. 

How To Do It

Lie on the ground on your back with your knees bent and your feet planted on the floor.

Cross your arms over your chest.

Exhale and contract your abs to curl your shoulders and head up off the floor.

Modifications

Make It Easier: Place your hands on the floor by your hips for stability. 

Make It Harder: Hold a weight plate to your chest.

11. Lying Leg Raise

Your lower back muscles work together with your abs to form your core. To train this area comprehensively, you need to work the muscles in the front of your body as well. The lying leg raise is a great introductory core exercise for ab training that may also help alleviate tension or tightness in your lower back.

How To Do It

Lie on the floor with your legs fully extended and your feet together.

Inhale, then exhale while lifting your feet off the ground and keeping your knees locked.

Lift your legs until your feet point at the ceiling and your lower back is flush against the floor.

Modifications

Make It Easier: Bend your knees when you perform this exercise to reduce the weight applied to your abs.

Make It Harder: Use ankle weights or try doing this move one leg at a time while holding the other leg suspended in the air. 

12. Plank

The standard plank is a bread-and-butter core exercise that also teaches you to stabilize your spine and may alleviate discomfort in your lower back. This move should be your first stop when learning to train your core for back health.

How To Do It

Assume a push-up position with your knees locked and feet together. Then, get down onto your elbows.

From here, exhale fully and contract your butt to lock your hips into extension.

Your body should form a straight line from shoulder to ankle — hold this position without allowing your lower back to sag down.

Modifications

Make It Easier: You can do planks on your knees if it is too challenging to do with straight legs.

Make It Harder: Have a friend put a small weight plate on your lower back to add some extra resistance, or scoot your hands forward to perform the long-lever plank. 

13. Bird Dog

Bird dogs are a great way to introduce some basic instability to your core and lower back. By lifting opposing limbs off the ground, you challenge your abdominals to brace and stabilize both your pelvis and spine in a non-threatening and easily-modifiable environment.

How To Do It

Get into a quadruped position, placing your hands under your shoulders and your knees under your hips. Hold a neutral spine; don’t dip your lower back.

Extend opposite limbs backward and forward, reaching your right arm out while simultaneously kicking your left leg back.

Hold this position for a beat, then return to the starting pose. Repeat with the opposite limbs. 

Modifications

Make It Easier: You don’t need to lift your arm and leg up all the way and point them forward and backward. 

Make It Harder: Try lifting your non-moving knee off the ground slightly. 

14. Superman

The Superman exercise is an entry level lower back movement. This drill trains you to engage your lower back and glute muscles together without the threat of instability or the load of an external weight. It’s a great priming exercise that can help you learn to use the muscles in your back properly. 

How To Do It

Lie flat on the floor on your stomach with your legs straight and your arms extended past your head, palms on the ground.

Exhale and use your lower back to lift your palms and toes off the ground just slightly.

Hold the position for a moment, then slowly let your limbs back down to the floor. 

Modifications

Make It Easier: Try just lifting your legs or arms one at a time, instead of moving all four limbs at once.

Make It Harder: Hold the extended position for several seconds each time.

15. Side Plank

The side plank is deceptively challenging because it forces the muscles around your spine to contract against forces you don’t typically encounter. In plain language, this move helps you keep your spine and pelvis in alignment while also building core endurance. 

How To Do It

Lie on the floor on your side, propping your torso up with your elbow and laying your top-side arm flush against your body.

Exhale, contract your core, and lift your hips off the floor until your body forms a straight line from shoulder to ankle.

Modifications

Make It Easier: You can do this move with bent knees instead of straight legs to make it easier.

Make It Harder: In the side plank position, slowly lift your top leg up off of your bottom leg and suspend it in the air.

3 Lower Back Workouts To Try

You probably don’t need to dedicate an entire day in the gym to just your lower back. What you can do, though, is combine back pain relief exercises with strength-building movements for your lower back and get a good workout in as a result, no matter your goals.

Lower Back Warm-Up

Even if you’re not training your lower back specifically, you’ll want to warm up lower back for anything involving heavy lifting. This ranges from squatting and deadlifting to snatching and even to overhead and bench pressing.

Exercises like planks, hip extensions, bird dogs, and the superman train your stabilizer muscles to get ready for larger heavier compound exercises.

Research suggests that a combination of core exercises in multiple planes of motion can help get protect the lower back during lifting. (1)(2) Some of these lower back protecting exercises are listed below in the form of a lower back warm-up:

Cat Cow: 60 seconds

Dead Bug: 10-15 per side

Glute Bridge: 30 seconds

Cable Wood Chop: 10-15 per side

Side Plank: 15-45 seconds per side

Repeat circuit one to two times

Research suggests that athletes who follow a dynamic warm-up directly with their actual workout experience less stiffness, so don’t be afraid to complete this back warm-up routine and then jump straight into your session. (3)

Lower Back Workout for Pain Relief

Remember: No individual workout will cure a back injury, and even the right exercises done too quickly or with too much effort can worsen a problem they were intended to fix. Think of this back pain workout as a taste test; perform the movements gently and assess what you can tolerate, then consider trying something more advanced at a later date.

Lower Back Workout for Strength

Many of the same exercises for lower back pain also double as strength-builders if you make some simple adjustments or add load. If you aren’t experiencing back pain and want to ensure your spine stays strong and healthy, try this workout:

Lower Back Workout for Beginners

Many people — even some experienced gymgoers — struggle with the idea that it is safe to load their lower backs in the first place. Your lumbar spine may contain delicate parts like your vertebral discs, but the erector spinae muscles are strong and resilient … if you train them to be. If you’re new to lower back training, give this introductory workout a try:

Lower Back Exercises for Athletes

If you’re an athlete, lower back health is paramount. The unpredictable forces applied to your spine from sports are different from what you get in the relative “safety” of the weight room.

[Read More: The Best Mobility Exercises, PT-Approved]

As such, you need to train your lower back to withstand load from various directions, while also retaining enough back mobility to handle whatever your sport throws at you. Here are a short list of our favorite lower back exercises for athletes:

Jefferson Curl

Back Extension

Russian Twist

Wood Chopper

Single-Leg Romanian Deadlift

Side Bend

How To Avoid Pain When Training Your Lower Back 

Keeping your lower back safe during weight training is a critical part of both longevity and immediate safety. The last thing you want to do is throw your back out when you’re getting ready to go for a new personal record.

First things first: consult a doctor, physical therapist, or another qualified health professional if you’re concerned in any way about your lower back during lifting. But once you have the all-clear to work out, here are some tips and tricks for keeping yourself as safe as possible.

1. Use Picture-Perfect Form

Throughout your training session, maintain an emphasis on good form. Squats and deadlifts are two movements in particular that rely heavily on your lower back to provide structural integrity and support. With these movements, keep your form absolutely locked in. Avoid rounding your back at the bottom of your squat and maintain a neutral spine during your deadlifts.

[Read More: The Best Upper Chest Exercises for Building Muscle + Full Workouts]

Granted, what looks like perfect form for your gym buddy may be different than what it is for you. Everything from limb length and body type to a lifter’s personal preferences and injury history will impact what an effective stance looks like from person to person. That said, once you know what form is healthiest and most effective for you, stick with it — with each and every rep.

2. Don’t Just Lift Weights

Protecting your lower back is also about reducing any pain that you already have. Work with a doctor, physical therapist, or another qualified health professional to address any back pain you might have.

[Read More: The Best Chest Exercises for Building Muscle, Plus 4 Full Workouts]

That said, if you’re physically able and cleared to do so, consider taking walks in addition to your strength training routine. (4)(2) Integrating walking into your program may help reduce symptoms of back pain more than resistance training alone. (4)(2)

When combined with exercises designed to emphasize lumbar stability, walking also seems to help provide lower back pain relief due to increased muscular endurance. (2)

3. Train Your Core

Traditional ab exercises aren’t always working your lower back directly. But research suggests that strengthening your deep abdominal muscles — like your transverse abdominis — can help relieve lower back pain. (5)

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Work on stabilizing your core to support your back as much as possible. (1)(2) Side planks, oblique twists, wood chops, bird dogs, bridges, and dead bugs might be particularly helpful here. (1)(2)

Benefits of Training Your Lower Back

The lower back’s muscles provide the foundation for you to get stronger, help prevent you from getting injured, and allow the bigger muscles to do their job. Here are other important benefits of training the lower back.

Improved Posture

A stronger lower back will make it easier to maintain an upright posture, especially during the workday when many people are sitting for hours on end. Plus, lower back strength means you’ll generally be less prone to the standard aches and pains associated with yard work, playing with your kids, and shooting hoops with your friends.

Increased Strength

The erector muscles run along the spine. They play an important role in spinal stability and prevent unwanted movement by keeping the spine neutral under load. This comes in handy while squatting and deadlifting, but also running, jumping, or even bending over to pick up your wallet.

[Read More: Build Your Own Iron Paradise With The Best Home Gym Equipment]

Think of the lower back muscles as the foundation of a house. The stronger the foundation, the longer the house will stand. Having a stronger lower back means you’ll be more stable during heavy lifts and athletic movements, which will come in handy to athletes as wide-ranging as CrossFitters and strongwomen.

The lower back plays a role in extending the hips during the lockout portion of squats and deadlifts. It also works to keep the spine neutral during deep hinges (like good morning and deadlift) and the bottom of a squat, where the shear and compressive forces can harm the lower back.

Injury Prevention

We’re going to preface this one by saying that you should see a doctor if you’re having any lower back pain. Direct lower back training should not be seen as a solution to lower back pain. However, a stronger lower back may be better equipped for the general physical stressors that everyday life brings. Think of lower back training as a (possible) pain prevention plan.

What Muscles Make Up the Lower Back

Your lower back contains important muscles and five lumbar vertebrae (L1-L5). Understanding how they work is important to maintaining a healthy and resilient lower back to keep you lifting longer and stronger.

Credit: Master1305 / Shutterstock

[Read More: The Anatomy of Your Back Muscles, Explained (and How to Train Them)]

Here’s a breakdown of the anatomy of the lower back.

Vertebrae

The lower back region has five vertebrae, denoted L1-L5. As a group, the lumbar vertebrae produce a lordotic curve and have the largest bodies of the entire spine. This increase in size reflects the responsibility of the lumbar spine in supporting the entire upper body. L1-L5 allows movements such as flexion, extension, and lateral flexion but prevents rotation. (6)

Erector Spinae

Three lower back muscles form a column, known as the erector spinae. The erector spinae is located posterior and laterally to the spinal column and runs from the lower back and hips to the cervical (neck) spine. Aesthetically, the erector spinae are the tenderloin-looking muscles that run vertically next to the spine. These three muscles are:

Spinalis: The spinalis is the smallest muscle here and is the nearest to the spinal column. Its functions are turning side to side, and it helps control your head when you’re looking up.

Longissimus: This is the middle part and the largest muscle of the three muscles. Its functions are lateral flexion and extension of the spine and help turn your head from side to side.

Iliocostalis: The Iliocostalis is the furthest away from the spine and begins at the sacrum. Its functions are lateral flexion and spinal extension.

Frequently Asked Questions

References

Akhtar MW, Karimi H, Gilani SA. Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial. Pak J Med Sci. 2017 Jul-Aug;33(4):1002-1006.

Suh JH, Kim H, Jung GP, Ko JY, Ryu JS. The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine (Baltimore). 2019 Jun;98(26):e16173.

Green JP, Grenier SG, McGill SM. Low-back stiffness is altered with warm-up and bench rest: implications for athletes. Med Sci Sports Exerc. 2002 Jul;34(7):1076-81.

Lee JS, Kang SJ. The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. J Exerc Rehabil. 2016 Oct 31;12(5):463-470.

Amit, K., Manish, G., & Taruna, K. (2013). Effect of trunk muscles stabilization exercises and general exercises on pain in recurrent non specific low back ache. Int Res J Med Sci, 1(1), 23-6.

Joshua A. Waxenbaum; Vamsi Reddy; Caroline Williams; Bennett Futterman. Anatomy, Back, Lumbar Vertebrae

Featured Image: fizkes / Shutterstock

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Strongman Rob Kearney, affectionately known in strength circles as “The World’s Strongest Gay,” has announced he will retire from competitive strongman following the conclusion of the 2024 World’s Strongest Man (WSM) contest, scheduled for May 1-5, 2024, in Myrtle Beach, SC. Kearney made the announcement on social media:

I announce today that the 2024 World’s Strongest Man will be my final competition.

Kearney’s post can be seen below:

Kearney’s announcement was received with many good wishes and comments of support from throughout the strength community, including fellow strongman Bobby Thompson and Laurence Shahlaei, two-time Fittest Man on Earth Justin Medeiros, and retired powerlifter Mark Bell, among others.

Kearney will be one of 30 athletes competing in the longest-running strongman contest in history on the week of May 1-5, 2024, in Myrtle Beach, SC. It will be the conclusion of Kearney’s career, which has spanned 15 years. At 5 feet, 10 inches tall, and weighing around 280 pounds, he was usually one of the smaller men in the lineup for his competitions.

Rob Kearney’s Journey

Kearney started competing in strongman in 2009. He went to the WSM stage three more times in the years since. He hopes to make the WSM Final for the first time in his fifth and last WSM. In 2020, Kearney won the “Pound for Pound Strongest Man in the World” title through Official Strongman.

Kearney has been successful in other strongman competitions throughout his career. His first international win came at the 2017 Giants Live North American Open on July 29, 2017, in Martinsville, IN. He competed in the Arnold Strongman Classic (ASC) thrice, finishing as high as fifth in 2022.

Kearney’s most notable victory came at the 2019 Arnold Australia event in Melbourne, Australia, on March 15-16, 2019. The 32-year-old married his husband, Joey, that same weekend, celebrating his win and his marriage with Arnold Schwarzenegger in Melbourne.

Kearney’s biggest contribution as an athlete may not be on the platform, but rather as an advocate and inspiration for others around the world by openly sharing his life as “The World’s Strongest Gay” as well as a survivor of testicular cancer. Kearney authored the children’s book “Strong,” released in May 2022.

Kearney did not elaborate on his future plans but invited fans and supporters to greet him and be a part of his final competition experience in Myrtle Beach through the first week of May.

Featured image: @worlds_strongest_gay on Instagram 

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