Lower back workouts?

[cycosis]

Ski season is in full swing. Im 6'5 and my back kills me after every day I get out. What are some exercises I could do to improve lower back stregth? Have access to a gym. Thanx guys.

[bulaian]

back extensions, deadlift

[hjr]

weighted back extentions. then hit a machine aaaafter for isolation. deadlifts as mentioned are good too.

[GTS Jeff]

Originally posted by hjr
weighted back extentions. I would go without the weights and try to work up to something crazy like 30 reps per set. Skiing isn't really a sport of insane strength, it's more about endurance.

And on top of doing back workouts, I would also throw in some ab work to round out the core workout. Strong abs can take a load off the back. :)

And another thing you can do is get someone to critique your skiing technique. It's possible you aren't in the right stance. I know I used to have a tough time maintaining the right stance (I would hunch over to compensate for my lack of ankle flexion)

[kertejud]

Originally posted by hjr
weighted back extentions. then hit a machine aaaafter for isolation. deadlifts as mentioned are good too.

Deadlifts are the best, isolation is only good if you want to look stronger, dead lifts will actually help make you stronger for skiing (and other activities) and thus stop the soreness afterwards.

[Darkane]

Squats, Deads, Goodmornings and ABS. If you got time Glute Ham raises as well.

[buh_buh]

Deads should be the most important part of everyone's back workout.

[1-Bar]

^werd, deads are essential in lower back, glutes and hammies. If your knees are hurting after skiing, it could be a combination of those 3 areas of your body. They all work hand in hand down the kinetic chain. Strengthen all areas and your sitting good.

[cycosis]

Originally posted by GTS Jeff


And another thing you can do is get someone to critique your skiing technique. It's possible you aren't in the right stance. I know I used to have a tough time maintaining the right stance (I would hunch over to compensate for my lack of ankle flexion)



Ive been skiing for 18 years but the problem is that Im very tall and skinny. To maitain a decent center of balance i need to "crouch" or keep my knees and back a little more bent then msot do. its unfortunate but thats the only way to balance.

[yellowsnow]

maybe it's your spine... go to a chiro to get it straightened?

[GTS Jeff]

Originally posted by cycosis




Ive been skiing for 18 years but the problem is that Im very tall and skinny. To maitain a decent center of balance i need to "crouch" or keep my knees and back a little more bent then msot do. its unfortunate but thats the only way to balance.

Have you tried boots with a lower flex index? Your back should always be straight and perpendicular to the slope.

Originally posted by yellowsnow
maybe it's your spine... go to a chiro to get it straightened?

A fake doctor cracking your back won't do much IMO.

[pinoyhero]

Be sure you're stretching real well after working your hams, a good chunk of back pain can be avoided by not having super tight hams. I was having a few issues after I really started blasting the hamstring with deads and I found that the pain totally subsided when I started stretching out propoerly afterwards.

[cycosis]

Originally posted by GTS Jeff


Have you tried boots with a lower flex index? Your back should always be straight and perpendicular to the slope.




Ive got great boots, salomon x-wave 8s! :) Thx for the advice guys

[GTS Jeff]

Originally posted by cycosis


Ive got great boots, salomon x-wave 8s! :) Thx for the advice guys Most reviews I've read of the X-Waves say that they are a lot stiffer than what they're rated for. I believe the X-Wave 8s are rated at 80, but apparently they feel like 90 or 100. But who am I to talk...I use X-Wave 10s. :D

[SiR_lyfe]

DEADLIFTS

[JAYMEZ]

Originally posted by buh_buh
Deads should be the most important part of everyone's back workout.


:werd: , best ever!!

[CivicTunr]

for back, you can do
Back extensions.
chin-ups.
dead lifts (already said)
plank will help stiffen up your back and abs as well.