Strengthen Your Lower Back with Stiff Leg Barbell

This compound exercise builds strength on your lower back as well as your glutes and hamstrings. The exercise can be done by even if you are a beginner with weights positioned behind your neck as you bend up and down at the waist. Use a squat rack for added safety or have a spotter watch you when you do this exercise.


Photo: howstuffworks.com

Perform your stretches and warm-ups before you do this exercise. Choose a set of weights that you can easily carry on your back that will not cause you unnecessary strain but still give you a good workout. Load it on the squat rack that is adjusted according to your height. Step beneath the bar and position yourself so that the bar is placed at your shoulders just below your neck. Hold on the bar with your palms facing downwards and your hands positioned wider than your shoulders. Lift it off the rack bay pushing up against it using with your legs while straightening your body upwards.


Walk several steps away from the rack and place your legs apart at shoulder’s breadth. Keep your head, neck and back straight to keep you from losing your balance. Keep this as your starting position. Inhale as you bend your torso forward by the waist. Keep your legs stationary and do not bend your knees. Keep your head facing forward and stop once your torso is parallel to the floor and at hip level. Exhale as you push yourself up to starting position while using your lower muscles for leverage.

Repeat with the recommended number of reps and sets. Keep in mind to keep the contraction in your lower back throughout the entire exercise.

Authored by Brittany Carter from ExtremeHomeWorkout.com. Grab the Shaun T Insanity workout and get healthy today.