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The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back

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Lower Back Exercise 3: Good Mornings


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How to:

Video Demo — Good Mornings

 

  • (1) Stand with a barbell loaded in squat position.
  • (2) Place a slight bend in your legs, tighten your core, and slowly bend at the waist until your chest is slightly above parallel with the ground. Keep your lower back FLAT and do not arch. Hold the lower position for 1s.
  • (3) Contract your lower back and hamstrings, and extend back up to a standing position.

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You can also replicate the movement with dumbbells or a set of resistance bands, depending on where you are and what you’re most comfortable with.

 

 

Lower Back Exercise 4: Cable Pull Throughs


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How to:

Video Demo — Cable Pull Throughs

 

  • (1) Stand facing away from a cable station with a rope attachment. Bend over to 45º and grab the rope in between your legs with an overhand grip. Walk 2-3 steps out from the cable stack to create tension. That’s your starting position.
  • (2) Powerfully contract your lower back, glutes, and hamstrings, and raise your torso upwards until you’re standing. Squeeze your back at the top, slowly squat down, and return back to start — your lower back should be straight the entire time.

If you’re a guy, watch out for the rope on the way up. Just sayin’.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto