JGS Workout Tool

LOWER BACK

Lower Back Workouts – Bodyweight

Good Mornings

Good Mornings

  1. 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.
  2. 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

  1. Lie face down on the floor with your arms fully extended in front of you.
  2. Simultaneously raise your arms, legs and chest off of the floor and hold the position.
  3. Slowly lower your arms, legs and chest back to the starting position.
  4. Repeat.

Back Extensions

Back Extensions

  1. Place your achilles in the foot area support and lay face forward on the machine with your waist being slightly above the waist support.
  2. Place hands at your head with your elbows out.
  3. Keeping your back straight, lower your upper body down to where your back would be flat and level or slightly beyond.
  4. While keeping your back straight the entire time, return back to the up position.
  5. Repeat

Lower Back Workouts – Dumbbells

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

  1. Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
  2. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
  3. 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

  1. Hold the dumbbell in a goblet or horizontal position. With your elbows directly under your fists.
  2. Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
  3. When you feel the stretch push your hips forward until you’re back in a standing position.

Lower Back Workouts – Barbell

Deadlift

Deadlift

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

Barbell Romanian Deadlift

Barbell Romanian Deadlift

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

Barbell Sumo Deadlift

Barbell Sumo Deadlift

  1. 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.
  2. 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.
  3. Keeping your back straight, try to extend your knees and hips simultaneously.

Low / High Bar Barbell Good Morning

Low / High Bar Barbell Good Morning

  1. 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.
  2. 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.
  3. 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.
  4. When you feel the stretch push your hips forward until you’e in a standing position.

Seated Barbell Good Morning

Seated Barbell Good Morning

  1. Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
  2. Sit on a bench with your feet flat on the floor and your back straight.
  3. 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.
  4. When you feel the stretch push your hips forward until you’e in a standing position.

Need Help Finding a Belt?

Get $5 OFF a Belt!

Sign Up for our discounts, giveaways, and promos &
Get a $5 OFF Coupon!
Email Sign Up - Marketing List 1
Start Over

Ultra Instinct

LIMITED TIME DESIGN IS OUT!

When & When Not

What workouts should you wear a belt?

Newest Designs

Cast your vote for your favorite design and our next potential belt!

New Belt Design Poll
The most popular answers will be added to this poll
Name
Name
First
Last

Address

1530 Prospect Ave.

Kansas City, MO 64127

Sign Up For Exclusive Discounts, Raffles, & More!

Get a $5 OFF Coupon right when you sign up!

Email Marketing $5 OFF