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Back Workout
(lemmygrad.ml)
A place where comrades can
(1) discuss how best to optimize their physical health and develop “Iron Proletarian Discipline” in a healthy and holistic manner. Including but not limited to weight training, stretching, cardiovascular exercise, meditation, nutrition, sleep, and daily routines with an eye towards cultivating the best habits possible,
(2) share motivational and educational writings or videos; bonus points if the perspective is that of a Communist thinker such as Mao or Fidel Castro, and
(3) discuss the relationship between mental health and exercise.
Rule:
Approach every conversation in good faith.
Deadlift works the posterior chain mostly---lower back, hamstrings and glutes. Deadlifts are the best exercise for lower back. Once your muscles develop you will notice the difference immediately in how easily you are able to maintain good posture while standing, sitting etc.
The caveat is that you have to make sure you get the form right when you do them. Otherwise (best case) you'll end up using the wrong muscles (like your legs) or (worst case) hurt your back. Maybe others here can help you get the form right because I'm not sure how to.
Apart from deadlifts I haven't felt the need to do anything else for lower back. There are other muscles to target in the back though. I like to do barbell rows for the upper back and pull-ups for the lats.
Thank you for your response. I will consider deadlift part of my back routine and add your recommendations.
Is it okay to use a smith machine for deadlift or better to just modify to dumbbell?
IMO, unless, you're a powerlifter (or plan to get strong at deadlifts in specific), you shouldn't. Deadlift is completely useless for hypertrophy. If you want someone to work the posterior chain, consider rdls [glute dominant] or sldls [hamstring dominant]. Keep chasing them gains!