T Nation

Galvanize the Posterior Chain

I’ve come to realize that my lower back area is my weak point and want to fix it.
Looking for suggestions on a program which will make it my strong point.
Wondering on specific exercises, reps, weights, sets, days per week, exercises and progressions.
I don’t have access to a reverse hyper or glute ham raise though.
I’m thinking some combination of deadlifts, stiff leg deads, hyperextensions, good mornings, pull throughs and ab work.
Should I start out high reps (15-20 per set for 3-4sets) and maybe 2-3 times per week targeting the posterior chain?

Those are good lifts for that area, but I think oly lifts are better once you get the ‘hang’ of them. Start with sets of about 5 reps, do that for a couple months, then go heavier, like with singles, doubles & triples.

Use the bench press program I posted to Jasnick to increase your deadlift. I’ll try to find the thread and bump it up. It believe it was “increasing bench strength.”

I will forever consider Stiff Leg Deadlifts to be what built my back to decency. Drax’s advice was good. Get to 5 controlled reps and you’ll do fine.