If you want toget strongerandward off injury, a strong core is key.
Your erector spinae contract isometrically to keep your body from flexing forward.
Instead youll probably consider some of them (mainly, thesquatanddeadlift) to be lower body moves.
Kelsey McClellan
Theres a reason for this: Bigcompound moveslike the squat and deadlift require serious core strength to complete.
Its also why the cue engage your core is super important when youre lifting weights.
In this case, Fagan says to reduce the weight.
Are lower back exercises safe if you have back pain?
Unfortunately, as with many questions in the fitness world, theres not one blanket answer for this.
So one exercise that hurts someone with back pain might be tolerated by another person, and vice versa.
Their lower back muscles might be weak instead.
And thats where a workout like this comes in.
All you need is a kettlebell to get started!
The Workout
What you need:A moderately weighted kettlebell and anexercise matfor comfort.
(Looking to buy a kettlebell for your at-home gym?
Here are some ofour favorite kettlebells.)
Romanian Deadlift
Stand with your feet hip-width apart, knees with a soft bend.
Hold a kettlebell in front of your thighs with both hands, palms facing in.
If you dont have a kettlebell, you could do this exercise with two dumbbells.
Keep your back flat and shoulders back.
Your torso should be almost parallel to the floor at the bottom of the movement.
Keeping your core tight, push through your heels to stand up straight, keeping your arms straight.
Pause at the top and squeeze your butt.
This is 1 rep.
If you feel this exercise in your lower back, choose a lighter weight, says Fagan.
you might hold it by the handles or by the bell, whatever is more comfortable for you.
Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
