From Tony in Australia, a 30 year old whose goal is to be ‘large and freaky’ and wants to know the best exercises for the lower back, and in particular, if hyperextensions are safe.  His question is: 

Dear Mike:

Is the hyperextension movement a safe exercise or does it pose more risk than good?  What are the best movements for lower back strength and development? 

Dear Tony:

Thanks for the great question.  The lower back is an often-neglected bodypart.  A developed lower back not only completes the aesthetic look of your back, but it is also one of the keys to strong squats and deadlifts, which we all know build overall mass.

Listed below are three exercises that I feel best target the lower back area:

1.      Deadlifts. There are three types of deadlifts I like to use: a) off the floor; b) off a 4-6 inch box; and c) out of the rack (bars placed about mid-shin level).

2.      Good mornings.

3.      Weighted hyperextensions.

Done correctly, these are all very good exercises for developing the spinal erector muscles (lower back).  Form is critical when performing these exercises.  Start out light and increase the weight as you become more familiar with the movements.  As you can see, I included hyperextensions in my list, so yes, I feel it is a safe exercise. 

Remember, train smart and don’t worry about poundages until you master the exercise.  Good luck, Tony, and keep training hard.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.