jpeaslee 30 Report post Posted June 17, 2012 So i played hockey today for the first time in about 2.5 years (roller), and I've been pretty much inactive in that time off. Last time I was playing my lower back would get kinda sore, but never even close to as bad as it is now. So I'm realizing I REALLY need to work on getting my back into shape. I actually started working out again earlier this week. Things I remember being good for lower back were dead lifts (maybe 2x month) as well as some Good Mornings. So question is what do you guys do or recommend for lower back strengthening, especially for someone that's fat and outta shape. Share this post Link to post Share on other sites
IPv6Freely 2092 Report post Posted June 17, 2012 Oh, it gets better. When I first started playing (at age 29, and also fat and out of shape) I had to prop myself up on the boards during drills. Just keep working at it! Share this post Link to post Share on other sites
iceNsteel 0 Report post Posted June 17, 2012 Romanian deadlifts are great for the hammies and lower back, as well as sumo deadlifts. Of course standard deadlifts are just one of those everyone has to do them exercises. Hyperextensions are also a good way to target the lower back. You can add resistance by holding weights or using a machine. Share this post Link to post Share on other sites
ktang 34 Report post Posted June 18, 2012 Glute-ham raises, if you have access to the contraption or a way to hold your ankles / calves. Share this post Link to post Share on other sites
evor1 6 Report post Posted June 18, 2012 deadlifts and squats is all you need. not sure why youd only do deadlifts twice a month though. i do them like 6 times a month with every back workout. Share this post Link to post Share on other sites
rk5n 0 Report post Posted June 21, 2012 Heavy deadlifts (1 set, 3-6 reps, done about once a week)Light goodmornings (relative to your deadlift weight, for example I DL 405 and don't like to go above 135 here. 3 sets, 8-10 reps)Glute ham raises (use a band if you can't do more than 5 unassisted)Hyperextension bench (3 sets, 15 reps, done slowly)Cable pullthroughs (again 3 sets, 15 reps, lightish weight)Obviously don't do all of these all the time, you should start with deadlifts as your main lift and one or two of the others as your assistance lift.I'd avoid the lower back machines at most gyms Share this post Link to post Share on other sites
gxc999 7 Report post Posted June 24, 2012 Don't forget bent over rows. Modify them so it hits exactly where you need. Share this post Link to post Share on other sites
