Best and WORST Lower Back Exercises for Strength and Injury Prevention (Ranked!)
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
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0:00 Week of Tier Lists!
3:34 Deadlift
6:40 Romanian Deadlift
7:56 Good Morning
9:33 Back Extension
11:04 Strongman Loading Events
12:51 Husafelt Stone (Front Carries)
14:19 Yoke Walk
16:14 Squat
17:30 Bent Barbell Rows
18:50 KB Swing
19:39 Sumo Deadlift
21:02 Jefferson Curl
22:50 McGill 3
25:00 Front Squat
26:34 Reverse Hypers
29:08 Monkey F*ers
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Rep the hell out of your books. They are a great information source and why the hell should you work this hard for nothing? I'm gonna go check out your t-shirts now. :) By the way, I love the tier list.
Redditors will seethe and complain while waiting anxiously to get their upvoots. Your only mistake was going there in the first place Bromley. Never disrespect yourself like that. Much love
Honestly when you consider everything it’s insane how much information and good content you put out because when you get down to it lifting is super simple we know as much as we could ever really need. Eat big ,lift big, rest big, be reasonable, be patient
You’re absolutely right and possibly the most difficult part about that is being patient. Knowing when to back off and when to build back up.
Exactly, patience and humility no need for steroids and other shit.
Both qualities that teenagers lack 😕
I'll comment on heavy Jefferson curls for you: there's no need for them. I always recommend that people start with an empty bar or less and work up very slowly. Believe it or not, that's what I did when I started. And I got a great workout from 45 lbs.
Now obviously I like pushing the envelope so I've done some heavy singles but I probably could have gotten most or all of the back development without going past 275 or so. The only tangible benefit to going heavy is it gives confidence to do really creepy stuff like holds at the bottom with lighter weights that would be scary otherwise.
That small benefit actually seems really big sometimes
I don’t know how to explain this but there is some sort of confidence I get (maybe it’s just post activation potentiation which Bromley talks about) from doing heavy sets at the beginning (in general not necessarily Jefferson curls)
but Maybe it’s some form of psyche effect and not much hard science but feels very solid to me
Or
Maybe there are some STRONG correlations of volume and strength(other than muscle growth)
By saying that as you do it more and more
You build up more efficiency
Which gives you more confidence which gives you more efficiency which gives you more confidence
Like a loop
I have to say... the weeks that I haven't been doing RDLs are the weeks that my back gets cranky (sitting at a desk all day). It took me a little while to get into them. I started with just going slightly below the knee and getting very little out of them. Then I basically taught myself to hinge (45 degree back extensions), lowered the RDL weight and went as far as I can maintain my back posture. Took me a little while to get there, but now I regularly do RDLs until the plates are about an inch off the ground. They feel absolutely fantastic. Just a small pause at the bottom and you've got that S-tier posterior chain developer in your toolbox 👍
You yourself noticed that the exercise wasn't the problem, it was the weight you used it is better to start very lightly, get used to the movement and gradually increase the weight
Absolutely ridiculous how light of a weight gives nasty hamstring soreness if you're form is on point
@@maxschmidt9461this is true. But once form is mastered you definitely should look to progress and on the rdl you can get really strong on it with good form
Have to leave the ego at the door with RDLs.
Great list. I messed up my back while I was in the Army. The kettlebell swing was the movement that helped me the most in coming back.
Same here, I've had 8 surgeries and I've used the swing and RDL to rehab and maintain strength after ever surgery
@@donutsndeadlifts that’s amazing
@@donutsndeadlifts 8 surgeries because you went to the army?
@@mikebond3210 yep he’s lucky
Personally, I've only ever done them in high-rep sets to work the glutes, trying not to use my arms to swing the weight up as seen in the vid.
"oh it's just called reddit, oh I guess we'll go with that"
I for one have been really enjoying the daily videos!
Reverse hypers have been huge for low back injury recovery journey. For a while, it was about all I could do along with belt squats. With that said, slow eccentric tempo RDLs have really carried over to getting my deadlift back up. Honorable mention: belt squat good mornings with a chest harness. Great video, brother!
Have been watching you for a while now. Feel much better, stronger, planted 5 trees, gained few pounds of muscle and my family loves me again) Seriously... this is amazing content which actually helped me to understand fitness through the experience of yours. Very much appreciated!
I have been watching you since you had 33k subs and I am glad you are getting sponsorships and promoting your products man, idk how people expect you to stay on youtube if you aren’t getting paid.
Appreciate it. Its a noisy minority but I cant help but poke. Ads are annoying but there isn't a world where I do this full time without them
I love the tier-list idea when it's properly executed with a deep comparison like that.. what you're doing is great man, keep it up
Tier lists are a simple way to make things clear to people who are less informed on the topic. I have learned so much on so many subjects from tier lists which encouraged me to do my own research later. It's your channel my dude.
I have been doing seated good mornings with an ssb bar (barbell will fuck up your forearms), they are amazing. They hit purely back and hamstrings (to a lesser degree) with less weight. I deadlift 450, I've gotten up to 210 for a top set of 10-12 with these. I have a long torso and short arms so it has been a life-saver.
RDLs I got way too close my deadlift max beltless because it didn't do much for off the floor position. Seated good-mornings can be knee to chest so for those of us with less optimized leverages, it helps a lot
Should have mentioned seated good-mornings; I know some people who absolutely love them. I experimented but decided the setup was a pain in the ass. But I do remember thinking that my back was getting the brunt of the work.
@AlexanderBromley I would need atlas shrugged to confirm this if he's done them since I frankly don't have the mobility to do the monkey...things...but I think there is a lot of similarity between these and those. For one the back to hip angle is similar and it also taxes the hamstring in a stretch position secondary to the low back. I think the difference really lies in its accessibility and isolation. I think seated good mornings are a lower barrier to extry mobility wise and isolate the lower back slightly more. I think if a lifter wanted a progression for working this area, reverse hyper to seated good mornings to monkey lifts would be a good one.
This monkey reminds me of the botom range of motion partials bodybuilding technique in this context, the Atlas stones would be an exercise that the monkey does only stretch bottom partials from.
In this context, we already have data on paper that it works, it's just a matter of how much weight we lift because it increases the potential risk.
Dude you are a true wordsmith. Apart from the useful info, the way in which you relay the information is both poetic and therapeutic. Thank you, Sir. Also, can't agree more on RDL's. Never had "the breadsticks" before doing them, now after 2 years of RDL's I sure got them. 💪
He speaks bro just like Derek from MorePlatesMoreDates does. Love it
I’ll say it again, one of the best TH-cam coaches. Who else is putting out this type of information?
Thanks man 👍🏼
Doing my first strongman comp in April after being a competitive powerlifter for the last 5 years or so. My back has never been this fatigued and constantly pumped even when sitting on my floor playing with my beyblades. I can confirm that stone loads, sandbags, and yoke walks are insane stimuli for the spinal erectors (to put in perspective- my weight class in powerlifting is 75kg/165lbs, i deadlift 300kg/661lbs with my comp stance, and around 5% less with conventional. My best stone load so far is 215lbs, best sandbag to shoulder is 220, I struggle to do the yoke with more than 450lbs- and I squat mid 500s.)
I love this arc. I started in strongman and switched to pl (for many reasons) I love both and they are a great complement to each other for someone trying to be a hybrid athlete. I wish strongmen and powerlifters wouldn't go after each other like they do.
I agree. There has historically been so much athlete crossover and they directly carry over to each other. We need a UN of strength sports.
I think the content is great. I've been lifting for years and there is always something to learn from you with the information you put out
I absolutely dig these ranking videos you provide. Please, please, please do more of these! Keep up the great work and content. Let’s go!
I've been loving all the content recently, quality is still at the top ! Thank you so much for everything you do, and can't wait to start Kong in a month after a small cut !
Much appreciated
Here for it homie. You are kicking ass, love it!
Love the intro. Great stuff, Bromley!
I love these tier list videos . Keep them coming . Love your Chanel
Love your videos man. Great content and learning a bunch
Alex you have tremendous amount of love here . 100k have your back bro . Thank you so much for doing what you do .i have learned more from you then anyone in this field that i love so much . Dont let the haters bring you down man keep the great stuff comming .
Awesome information given me lots of ideas to bring my back strength up.
I love the content, its helping me lots please keep it up!
Love your channel, love the content. Find very useful for myself even though lifting weights for over 20 years. Thank you
The quality of these videos have tangibly improved. I’m impressed with your improvement with the delivery since the start of these videos
Like -- and appreciate -- the stuff you've been putting out over the past few months. . . and definitely liked the stuff from a year-or-so as well. If your content is evolving -- including the sponsorships and the camera & edit quality -- then continue that evolution. Solid stuff.
Thanks Alex! Great list here :)
Outstanding video! Thank you so much!
All that daily humor wit barbs and disses you are putting out is as much if not more amazing than the daily content you are putting out.
Have me rolling lol
Keep it up, i have been subscriber since you were 500 subs, top notch content.
Aww good to know I haven't scared off all the OG subs! Appreciate the support!
Great video as always.
This is the most useful tier list video in all of the fitness YT channels, thank you so much!
Loving this series
I love these tier lists, I can't wait to rank them all
I noticed you worked this into your kong program (I'm on week 5). Am still nervous loading up the bb rows and RDLs but feeling good so far! thanks as always!
Bromley,
Love your videos, they have changed how I program.
Best Regards,
Dan
Great video!
This video is going to be great since I recently recover from some lower pain issues due to going berserk on dl and accessories.
Good old Rip made me fell in love with barbell training, i would really like hearing your takes on him and on his prospective on strength training.
I think these tier lists are very informative - I don't get why people would not like these. I think your content in general is great. As someone with a bad back this list was particular helpful for me. I already do RDLs and I've messes around with loaded carries because they are fun. They will become a staple in my training based on the S tier placement. IIRC, McGill said that back endurance is very important for a healthy back. This makes carries pretty accessible. Grab a kettlebell or dumbbell, hold it in the goblet position, and go for a walk. After a minute or so this will get heavy. If more weight is needed Rogue now makes a Husafell-shaped sandbag that is reasonably priced. Sandbags in general are reasonably priced and worth it for back health.
This was great!
F you Bromley for providing high quality content for free that makes me feel bad about my favourite lifts even though I’m not making any gains.
Honestly love the tier lists
This. Was. Awesome.
Best content out there.
Besides all of the tangents (which were still entertaining), this was the perfect video. Thank you sir!
I finally gifted myself Peak Strength for Christmas and read it in a single sitting a few days ago, it is as good as Base Strength if not better! I'm gonna run the Baby Bully program from the book for a while and see how far i can take it.
Thank you Alex for your work, you and Dr Mike & Co. over at RP are responsible for the lion's share of the knowledge i've accumulated over the last few years and sparking my interest to learn all about lifting wherever i can.
Solid list
I'd really like to incorporate loading and front carries after watching this it seems like a fun way to shake up my regular barbell training. Also, I like this format I find the breakdowns of each movement to be interesting and informative.
Hi mate. Love your content. Tier list idea: isolation exercises that are actually beneficial to bigger compound movements/health/mobility..., rather than growing the muscle to look a certain way.
I love your posts. You sound exactly like my powerlifting coach.
I remember the first time I did a stone session. The next day, MY BACK WAS LIT UP! My back has never been so strong. I went to work at a bar and one of the guards slapped my back (he was like 30kg heavier than me) and was super surprised how jacked my back was for my size hahaha I can't wait to grab sandbags and stones again
Bromley, you are winning the Internet
Such an elaborate tier list. Love it!
I would argue that back squats could be up to B or even A tier, depending on bar position and leverages. But high bar with your leverages, C tier seems appropriate.
For some reason (mostly leverages I guess) I actually feel my lower back more with high bar squats than when doing deadlifts or RDLs
I've been here since you were like 15K. You deserve this. Screw the haters. Also you make me want to do more med ball stuff even though it's so tough
i did a variation of jefferson curls with a barbell touching it to my toes, letting my back round with super light weights for alot of reps. it really helped me come back from a lower back injury
Thanks for this, as someone just returning to training it’s a huge help… I play a lot of games sports particularly football (or soccer if you prefer)… my strength and conditioning is usually limited on lower body and posterior chain exercisers due to my spinal erectors going into spasm as soon as I load up on the weight.
That goes for squat (any variation) and deadlift (any variation).
It’s no good trying to amble through a legs session, when I spend most of it stretching out my lower back trying to get the feeling back. 👍
My gym just got a reverse hyper/GHD... I'm super excited 😁
That's a lot of information here. I really enjoy your content and think i will try those jeffersons.
Idea for another video of this series: gripstrength. I really struggle to find nice things to effectively improve my gripstrength. Fatgrips, rolling thunder, ricebuckettraining, hanging out with boulderers- everything is welcome to me.
Loved this! Your response to reddit is spot on. Thank you for for everything you do!
Thank you for the great info and programs. You bring value so you deserve what you get. Oh wait everything should be “free”
Nobody can explain things better than you Bromley. Don't let those crabs-in-the-box drag you down.
Love & respect from Africa 🙌🏻
Do more of these tierlists! for all bodyparts/lifts
Reverse hyper have helped me get over my low back injuries I do them everyday
AMAZING VIDEO
Barbell flexion deficit rows are A-S tier
@@ProphetFear he didn’t have them on the list but makes sense
hell yeah, youve given me worm chad confidence. Im going to chase the 5 hunddie jefferson/zercher curl
IM LOVING THE TEAR LISTS
Very informative for such a simple format!
One variation I'd love to know your opinion on is the trap bar deadlift. Do you find any usefulness for it? I find pleasant to do, but not sure whether they have any specific benefit. To me it seems like a nice mixture between a squat and a deadlift and also just a useful tool for carries.
back extensions every session literally fixed my back pain. its incredible
Maybe look into a weighted decision matrix for these types of videos. It helps to get a more systematic aproach to these kind of questions. Love your videos btw.
I did RDLs today because of another one of your videos... thanks
I've never been to a gym that has a reverse hyper machine but I've always wanted to do them.
You can do them on a table while someone lies down on your hamstrings 😅
Do your thing Bromley, you earned the right to do as you please
Keep pumping to great content, I have the bast strength ebook. It's awesome!!!!
Listened to this while I did my Jefferson Curls 😂 definitely start light if you want to try them! I started with the bar and did 2x10, and that was enough to get a gnarly lower back pump. I've progressed slowly and made it to 85lbs 3x10
I tweaked my right glute and back extensions are doing wonders for me
Great video👍
I thought you would of assessed the trap bar deadlift?
I would love to know your opinion on it.
Ie: if you had to choose between the squat and the conventional deadlift could a trap bar be the middle ground 🤔
Congrats for the 90k subs !
Thanks! 😃
@@AlexanderBromley you deserve it
Will be here for the 100k 💪🏼
Your content can make me lose my job as a Personnal trainer 😂
@@AlexanderBromley Blaha has 113K subs. Eat it bro!
Reverse have helped me so much
A tier list on recovery contributors would be awesome: sleeping, walking, protein powder etc
Idea for the next tier list: upright pressing power builders. I personally feel my upright press humbles me, and I think it's a common sentiment.
I have no idea who these other people or other channels are that you mention from time to time. If they have some weird beef, just ignore them and keep doing what you’re doing. Your content is great
As asked for on the overhead press list video, we need one for upper back exercises.
Thank you for the excellent videos, as always. I wanted to link something in relation to your inexperience and unsurety about Jefferson Curls. I have been on the Jefferson train for a while, and as far as I am concerned, I would mull this over:
The first thing to consider is partial against full range of motion. It is not that partials are specifically awful, or injurious, it is usually your training choices that lead to injury. But if you had to pick one, it would be rather shortchanging and risky to choose partial, I would think. If you have only gone to parallel, imagine what happens when you do start failing that squat. Obviously, if you have pins, you will be fine, but not all of us do, and if it ever comes to using your strength in real life, this still applies, I would say. You will suddenly expose a bunch of muscles to a load they have not even come close to bearing before, I would reckon that, that would be conducive to injury - much more so than most other things, such as a specific lift.
The second thing I would say is that improper load and fatigue management are probably the two most common features in injuries. I have very rarely seen injuries where that person was not attempting a maximal or highly intense effort, or was not aware of just how fatigued they were, etc. I have seen a lot of people who get injuries from doing extremely silly stuff. I would say that enormous injuries, the chance of injuries, and so on, is actually extremely low when one is rather carefully managing these two things. My personal experience is that almost all my tweaks have been from ignoring fatigue, and trying to lift more than I could, too.
The third thing is, similar to your video on how not training your biceps directly can add to the chance of injury in deadlifts and so on, and how it is not a bad thing to just be bigger overall, I feel much the same about spinal flexion and extension. There is a genuine chance bicep curls will tear your meat off the bone, but, I think that chance can be considered very limited if one manages themselves well. I feel as though a lot of spinal pain and injury actually comes directly from the advice we are given. The spine is not made out of bones any different to others, all bones are load bearing, and it is not as if the muscles inside the spine are any different to others. They all can increase in density, your nerves can adjust, your muscles can grow and so on. It would be considered likely to cause injury, and not reaping all the benefits you could be, if one suggested only doing isometric bicep exercises, or isometric quadricep exercises, so why do we do this when it comes to things like the rectus abdominis, transversal band, erector rotares, erector spinae etc.?
The fourth thing that comes to mind is your love of loading, or Atlas Stones, I would implore you to see the similarities of benefit, and of motion, in these actions. I would also say, if you were to try and train for an Atlas Stone, do you think it would not be a great way to cause injury, if you only trained for it with deadlifts, curls and the bench press (not Atlas Stones themselves)? That is a very rough analog of movements, I know, but I hope you take my meaning.
And finally, in my personal experience, I have been more stable on most of my lifts, seeing growth I do not from other lifts (lots of abdominal growth, and definitely lots of new spots in my spine lighting up), and feeling less pain in my back. I have been loading it heavily too, and doing lots of reps. It has improved my form and genuinely adds to my training as very few lifts can. I would say it is actually complimentary to hinges and pulls, it works different things. It is kind of like the most insane crunch ever, tied with full range of motion for things like your erector spinae, rotares, etc.
These two reference studies, and detail it fairly well, but in case you just want to jump straight to the studies, I have detailed it down below. I am thoroughly convinced that Jeffersons are an essential from my own experience and my own reading, but like anything, progressive overload, attention to fatigue, etc.
www.strongerbyscience.com/lumbar-flexion/
medium.com/in-fitness-and-in-health/rounding-your-low-back-while-lifting-is-not-dangerous-b760a337bccf
pubmed.ncbi.nlm.nih.gov/19528856/
pubmed.ncbi.nlm.nih.gov/16319750/
pubmed.ncbi.nlm.nih.gov/31775556/
pubmed.ncbi.nlm.nih.gov/29792997/
bjsm.bmj.com/content/50/21/1309
www.nejm.org/doi/full/10.1056/NEJM199407143310201
pubmed.ncbi.nlm.nih.gov/24503692/
pubmed.ncbi.nlm.nih.gov/11114441/
pubmed.ncbi.nlm.nih.gov/26209903/
pubmed.ncbi.nlm.nih.gov/20838275/
journals.lww.com/spinejournal/Abstract/1989/02000/Physical_Activity_and_the_Strength_of_the_Lumbar.9.aspx
pubmed.ncbi.nlm.nih.gov/28072796/
pubmed.ncbi.nlm.nih.gov/6729579/
pubmed.ncbi.nlm.nih.gov/12423982/
I honestly enjoy tier lists. It’s opinions on favorite lifts and why. Everyone’s will be a bit different and insightful
This intro was gold.
I think it's been getting better
I fuckin' love the intro. Continue on, good sir.
Tier lists are fun to listen to, even if it’s not the most creative video idea. You’re giving good information anyway so who should complain??
Yeah they're great to listen to while working, walking, driving, doing cardio etc
@@homeslice4551 I listened while I tore my pecker off!
I am actually enjoying recent posts. A lot of tier lists on yt fitness but none of them about low back and erectors lol. Hey Bromley, are these complicated strength programs necessary for advanced lifters or more simple periodization can be carried out longer with some variations?
I actually love tier lists
As I was coming back from a low back injury, heavy, high volume suitecase carries seemed to work magic....and it showed up in my deadlifts.
Would love videos like this for every major muscle groups
Fantastic video 👍🏻
Front carries took my core strength up a notch. Way more fun than doing planks or ab wheel too.
Would appreciate your thoughts on trap bar deadlifts.
I'm bothered that you put out this much great free content and I've only bought a few of your books
The pettiness for 3.5 minutes at the beginning 😂😂🤙🏼
Lmfaooooo I came here for the epic lifting content. Staying here from the trolling and Bromley’s epic personality 😂😂😂