High-rep spinal erector work is a great way to strengthen and injury-proof your lower back.

However, performing an exercise like back extensions for high reps can tend to fatigue other muscles before the spinal erectors get the most work possible (the hamstrings often give out first, as they're primarily fast-twitch muscles that fatigue quickly).

Also, it's an isolation exercise, so as well as it hits the spinal erectors, it has limited carryover to other movements.

I've got a simple movement here that allows you to focus high-rep work onto the lower back in a manner that is extremely effective and completely safe for the lower back. It's also going to help you develop strength in your lower back muscles that actually carries over to other movements without trashing your nervous system and overall recovery capabilities.

 

This exercise is the Kneeling Dumbbell Deadlift Lockout.

It's a similar movement pattern and concept to a Rack Pull (a.k.a. partial lockout deadlift) only this is done without a rack, and using dumbbells...and kneeling down, which I find much more effective for targeting the lower back.

It doesn't take the place of heavy rack pulls (if you're looking to improve your lockout deadlift strength) but it does solve the problem of poor form on the rack pull. Rack Pulls are notorious for form issues, i.e. using the legs to leverage the weight up, instead of actually lifting the weight with the muscles you should be trying to work.

The big problem with the rack pull is the bar. When you have the rails set just above your knees, this is actually not a position your body is normally in during a deadlift. Your knees are (or should be) straight by the time the bar gets above knee level.

This change in form puts the load towards the forward aspect of your base of support, which means your lower back (which is on the other side) gets hit with a lot of torque that doesn't even happen with a normal full-range deadlift.

This exercise solves that by using dumbbells, which allow you to trace a straight vertical path with the load.

Side Note: you could absolutely use a trap bar instead of dumbbells...the only issue you'll run into with that is that the height of the plates will decreases the useful range of motion of the exercise. You can load it quite heavily, though, so there is a tradeoff. Could you kneel on top of something to increase the range of motion, like a Step riser or other block? Sure, but if you're using a hex bar, the back side of the bar would likely end up over top of your ankles, so you'd need to be aware of that with your set up. I have an open trap bar, so this is something you'll see me demonstrating in a future video for sure.

Moving on...

Here's the start position...kneeling on the ground with the dumbbells set beside you. This exercise should not be painful on the knees...you're actually kneeling on the bony part of your tibia (shinbone) rather than the knee joint itself. Using a towel or other thin pad is fine, if you need it.

With the dumbbells, you can see the handles are only a few inches off the ground, which mimics the "above the knee" placement with rack pulls.

The placement of the load is a little further back from where the load of bar would be, making it safer for the lower back...there is no unbalanced torque with this setup.

Start the lift by pulling an arch into your lower back. You'll see this better in the video. In other words, grip the dumbbells, but before you lift them, pull up with a bit of force using the load to help tilt your pelvis forward, which creates an arch in the lower back.

Now pull the dumbbells off the ground. Don't pop them off the ground suddenly...squeeze them off the ground like they're sitting on something sticky. We want to give the lower back muscles a chance to engage in order to move the weight and protect the spine.

The exercise then just becomes a simple hip hinge movement, raising the dumbbells up as you move the pelvis forward. The dumbbells move straight up and down.

This one you should feel primarily in the lower back, somewhat in the glutes and maybe a little in the hamstrings (depending on on your own muscle activation patterns).

IMPORTANT:

If you feel it in the quads, remember that the goal here is not to turn this into a kneeling sissy squat. If you feel it in the quads, the likely culprit is you're pushing too hard into the ground with your toes to try and get the weight up. Focus instead on just keeping toes just lightly in contact with the ground for balance but keeping the majority of the loading forward on your knees.

Think of your feet as outriggers with your knees as the main body of the canoe.

Contract the glutes hard and make sure the dumbbells are coming straight up (don't sit back with them on the way down..that would transcribe an arc, not the vertical pattern we're looking for). Your hips should move forward like a hip hinge (think kettlebell swing).

Again, watch the video for how I do this one, if you feel it in the quads. Watch for the vertical movement of the dumbbells and how it happens.

These tips will help you shift the focus onto the lower back and glutes, where it should be.

Perform this exercise in a controlled and deliberate manner for high reps (20+ reps per set). DO NOT bounce the dumbbells off the ground or try to go fast. Set the dumbbells fully on the ground on each rep and reset your lower back position.

I recommend using grip assistance like hooks or straps so that grip fatigue doesn't limit your lower back work.

After 20 or more reps of this, you will have a pump in your lower back muscles like you won't believe. Take a rest of about a minute, then repeat for another high-rep set (2 sets total).

I like to recommend this one as a finisher, done after you've completed all your other exercises that involve the lower back (or it can be done with your other core training).

Watch the video for this exercise here (definitely recommended for learning optimal form).

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Learn four more unique exercises that will hammer your ENTIRE back here.

Nick Nilsson
The "Mad Scientist of Muscle"

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http://www.fitstep.com/best-back-exercises/site/sample-exercises.htm
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