JGS Workout Tool
LOWER BACK
Lower Back Workouts – Bodyweight
Good Mornings

Good Mornings
- Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
- Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.
Supermans

Supermans
- Lie face down on the floor with your arms fully extended in front of you.
- Simultaneously raise your arms, legs and chest off of the floor and hold the position.
- Slowly lower your arms, legs and chest back to the starting position.
- Repeat.
Back Extensions

Back Extensions
- Place your achilles in the foot area support and lay face forward on the machine with your waist being slightly above the waist support.
- Place hands at your head with your elbows out.
- Keeping your back straight, lower your upper body down to where your back would be flat and level or slightly beyond.
- While keeping your back straight the entire time, return back to the up position.
- Repeat
Lower Back Workouts – Dumbbells
Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift
- Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
- You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
Dumbell Good Morning

Dumbell Good Morning
- Hold the dumbbell in a goblet or horizontal position. With your elbows directly under your fists.
- Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
- When you feel the stretch push your hips forward until you’re back in a standing position.
Lower Back Workouts – Barbell
Deadlift

Deadlift
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
Barbell Romanian Deadlift

Barbell Romanian Deadlift
- Take a shoulder width, double overhand or mixed grip.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you’re back in a standing position.
Barbell Sumo Deadlift

Barbell Sumo Deadlift
- Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
- Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
- Keeping your back straight, try to extend your knees and hips simultaneously.
Low / High Bar Barbell Good Morning

Low / High Bar Barbell Good Morning
- For low bar, place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
- Or for high bar, place the bar on your traps. You may need a pad so the bar doesn’t dig into your cervical spine.
- Push your hips back until you feel a stretch in your hamstrings. This means you’re nearing the end of your Range of Motion with out rounding your spine.
- When you feel the stretch push your hips forward until you’e in a standing position.
Seated Barbell Good Morning

Seated Barbell Good Morning
- Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
- Sit on a bench with your feet flat on the floor and your back straight.
- Push your hips back until you feel a stretch in your hamstrings. This means you’re nearing the end of your Range of Motion with out rounding your spine.
- When you feel the stretch push your hips forward until you’e in a standing position.
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