Video: How to Do Back Exercises Using Free Weights

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A straight-leg dead lift is a useful free weight exercise for the back. Use free weights to do back exercises with tips from a fitness director in this free video on muscle building and free weights.

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Video Transcript

Hi, I'm Les Whitley today to talk to you about training muscles of the lower back using free weights. One of the most effective exercises is a simple straight leg dead lift where you're engaging not also the muscles of the lower back but also muscles of the hamstrings. Begin the exercise by having a nice even grip on the bar, lift up under good control, move yourself away from the rack. Feet should be at about shoulders width apart, good stable position for the spine. Initiate the movement by moving your hips away from the bar, letting the bar drift down the front of your thighs and back up again. You're using the back muscles as more of a stabilizer in this exercise while building strength in the muscles of the lower back. Another exercise from this position, still keeping the feet at about shoulders width, bend the knees slightly as you move the hips away almost the bottom position of the straight leg dead lift. Pull the bar in to the lower part of your abdomen, under good control squeezing the elbows and shoulder blades back. This exercise, the bent-over row emphasizes strength training of the muscles of the lats, the mid as well as the upper parts of the back while using the lower back to stabilize. When training muscles of the back it's important to maintain good posture, good support, and avoid putting the spine in a compromise position by rounding. Training muscle for strength, emphasizing lower rep range, four to six repetitions, four up to six sets of those four to six repetitions. Adding weight to improve strength as your body begins to adjust to and improve in strength as you go along.

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How to Do Back Exercises Using Free Weights

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