Strong Back – The Best Lower Back Exercise in a Single Lift!

Exercises for lower back muscles have to be properly performed to prevent injury just like any other lift or exercise. As a professional trainer and strength and conditioning specialist I constantly get asked about what exercises are best for strengthening the lower back. If I had to pick one single exercise to strengthen the lower back it would be double arm kettlebell swings.

By now you may have heard of the ancient kettlebell and realize that this is an ancient strength and conditioning device that is sure to provide you with a mind blowing workout. The base strength endurance lift that is performed with the kettlebell is the double arm swing. This lift engages hundreds of your muscles at once to properly execute it. By implementing this single lift you initiate the function of your hips, low back, shoulders, legs, and arms. 

This single lift is a tremendous core strengthening exercise to give you overwhelming support for your lower back. To properly perform the double arm swing you must grab the bell with it hanging at your groin. Your feet should be about shoulder width apart in length. From here you must initiate the hip snap to swing the bell back and forth from between your legs up to chest level in an arc like motion. The hip snap is performed by you constantly having to flex and extend at both your hips and knees in a smooth continuous fashion. This is how you are able to swing the kettlebell back and forth like a pendulum. You must make sure that you are very sure of your understanding of the technique before attempting this lift, or any lift for that matter.

By incorporating this single lift into your personal lower back and hip exercises you stand to enhance your fitness and strength program exponentially. There is no substitute for the kettlebell my friend. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart.