{"id":21966,"date":"2026-06-09T06:58:43","date_gmt":"2026-06-09T06:58:43","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=21966"},"modified":"2026-06-09T06:58:43","modified_gmt":"2026-06-09T06:58:43","slug":"lower-back-strength-training-training-myths-best-exercises-and-how-to-build-a-bulletproof-spine","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=21966","title":{"rendered":"Lower Back Strength Training: Training Myths, Best Exercises, and How to Build a Bulletproof Spine"},"content":{"rendered":"<p><\/p>\n<div>\n<p>Your squat feels strong, but it\u2019s turning into a good morning. Your deadlift falls apart because you\u2019re losing position, or your bentover row becomes a hybrid upright row-and-shrug because your lower back says no.<\/p>\n<p>Sound familiar? Many jump to the same conclusion: \u201cMy lower back is weak.\u201d<\/p>\n<p>Sometimes that\u2019s true, but more often the issue isn\u2019t strength, and that\u2019s where this conversation gets interesting.<\/p>\n<p>The lower back is one of the most <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/back-exercises\/3-exercises-strong-lower-back\/\" target=\"_blank\" rel=\"noopener\">misunderstood areas in strength training.<\/a> Many people act as if the spine is too fragile to round or flex, or to tolerate fatigue. Others believe the answer is going heavier until it \u201ctoughens up.\u201d<\/p>\n<p>The truth lies somewhere in the middle.<\/p>\n<p>To find that middle ground, we\u2019re going to break down some important elements, including:<\/p>\n<ul>\n<li>why the lower back often become the limiting factor<\/li>\n<li>whether it needs strength, endurance, or both<\/li>\n<li>the biggest myth surrounding lower-back training<\/li>\n<li>and how to build a lower back that\u2019s resilient<\/li>\n<\/ul>\n<p>Let\u2019s dive in.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"rnQlqSP3_ZY\"><iframe loading=\"lazy\" title=\"Anatomy made easy : Lumbar- low back\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/rnQlqSP3_ZY?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>The Lower Back\u2019s Function<\/h2>\n<p>The lower back has several key roles, including being able to:<\/p>\n<ul>\n<li>maintain spinal position<\/li>\n<li>resist unwanted movement<\/li>\n<li>and transfer force between the upper and lower body.<\/li>\n<\/ul>\n<p>During a heavy squat, for example, your lower back is working to prevent it from becoming a good morning, so it often has to do so for the entire set without rest. \u201cThe lower back\u2019s primary role is often resisting spinal flexion, resisting rotation, maintaining posture, and transferring force,\u201d explains physical therapist and <a href=\"https:\/\/www.instagram.com\/drjustinfarnsworth\/\" target=\"_blank\" rel=\"noopener\">training expert Dr. Justin Farnsworth.<\/a><\/p>\n<p>That\u2019s why poor bracing and positioning show up so quickly under fatigue because the lower back is taking on extra work. Once the stabilizers lose their ability to maintain<\/p>\n<p>position, the technique begins to fail. \u201cYou can\u2019t fire a cannon from a canoe,\u201d says top <a href=\"https:\/\/t2wclinic.com\/\" target=\"_blank\" rel=\"noopener\">performance coach Dan Swinscoe.<\/a><\/p>\n<p>Most experts will say that the lower back is often compensating for something else. \u201cThe lower back is often the meeting point between force production and force transfer,\u201d says strength coach <a href=\"https:\/\/idealstrength.com\/\" target=\"_blank\" rel=\"noopener\">Tasha Whelan<\/a>,<\/p>\n<p>That\u2019s why if your hips lack mobility, your core doesn\u2019t fire, or your bracing is poor, the lumbar spine starts taking on stress it was never supposed to handle alone. Many lifters don\u2019t necessarily have weak lower backs.<\/p>\n<p>They have backs that are:<\/p>\n<ul>\n<li>poorly positioned<\/li>\n<li>fatigued<\/li>\n<li>or constantly compensating.<\/li>\n<\/ul>\n<p>And that distinction matters because it changes the solution entirely.<\/p>\n<h2>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">BigBlueStudio\/Adobe Stock<\/span><\/figcaption><\/figure>\n<\/h2>\n<h2>What To Do For Lower Back Pain<\/h2>\n<p>The worst thing to do when experiencing lower-back pain is panic. But it happens anyway (and I know because I\u2019m one of those complainers).<\/p>\n<p>The moment someone\u2019s lower back hurts, the bro-science advice starts flying:<\/p>\n<ul>\n<li>\u201cStop lifting.\u201d<\/li>\n<li>\u201cDeadlifts are bad for your back.\u201d<\/li>\n<li>\u201cYou should get an MRI.\u201d<\/li>\n<\/ul>\n<p>It may be well meaning, but these suggestions oftentimes ignore context, movement quality, loading strategy, fatigue, and individual tolerance. Worse, it often creates fear around movement itself. \u201cLow back pain is a generic problem with a generic answer,\u201d explains Farnsworth. \u201cRest. Modify. Wait it out. Hope it resolves.\u201d<\/p>\n<p>But smarter coaches start asking better questions.<\/p>\n<p>Where is the pain exactly? What movement triggered it? Does it happen under load, fatigue, or certain positions? Is it sharp, dull, muscular, or nerve-like? According to physical therapist and coach Bo Babenko, this matters because pain is often more about how someone moves than about what exercise they\u2019re doing. \u201cPain is a signal and request for change,\u201d he explains.<\/p>\n<p>Lower back pain doesn\u2019t automatically mean damage. Sometimes it means:<\/p>\n<ul>\n<li>it\u2019s too much weight<\/li>\n<li>positioning broke down<\/li>\n<li>you\u2019re under recovered.<\/li>\n<\/ul>\n<p>That\u2019s why, when experiencing an episode of lower back pain, it\u2019s important to consider the weights you\u2019re using, your core stability, whether you\u2019re tired, and whether you lack mobility. \u201cMost people don\u2019t need less movement,\u201d explains Whelan. \u201cThey need better organized movement and a more appropriate dosage.\u201d<\/p>\n<p>Sometimes the issue isn\u2019t even the lower back.<\/p>\n<p>That\u2019s why these coaches, working with clients who present with lower back pain, don\u2019t just program exercises\u2014they program positions. \u201cMost coaches program exercises,\u201d says Farnsworth. \u201cSmart coaches program positions.\u201d<\/p>\n<p>Often, the goal isn\u2019t to remove movement. It\u2019s finding the position where the body can continue training while symptoms calm down and resilience improves. (More on that later.)<\/p>\n<h2>Is Your Lower Back Weak or Just Fatigued?<\/h2>\n<p>If the lower back isn\u2019t the prime mover, why does it so often become the muscle that fails first?<\/p>\n<p>During exercise, at which the lower back takes a supporting role, it\u2019s under constant tension. While your quads, glutes, or lats contract and lengthen, your spinal erectors are often locked into a prolonged isometric contraction, maintaining posture and position.<\/p>\n<p>Unlike the glutes and quads in a squat, the lower back rarely gets a chance to rest during the set. Then fatigue builds, form breaks down, and the spine begins to compensate. According to Whelan, \u201cMany people fatigue their spinal stabilizers before the prime movers.\u201d<\/p>\n<p>That\u2019s why someone can have strong legs and glutes but still feel their lower back giving out first. Eventually, the spine becomes the weakest link, not because it lacks strength, but because it can no longer maintain position under repeated stress.<\/p>\n<p>That\u2019s why the lower back often becomes the limiting factor.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"G93cNF8gl4o\"><iframe loading=\"lazy\" title=\"Instructional: Biering Sorensen Test\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/G93cNF8gl4o?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Lower Back Strength vs. Endurance: Which Matters More?<\/h2>\n<p>Lower-back strength is the ability to produce high levels of force briefly, such as during max-effort deadlifts. This type of training matters because a stronger lower back improves force production and stiffness under load. If your erectors lack strength, heavy compound lifts will expose it fast.<\/p>\n<p>But here\u2019s the catch: Many lifters aren\u2019t struggling to produce force but failing to maintain position. That\u2019s where endurance comes in. Endurance is the ability to maintain spinal control repeatedly under fatigue.<\/p>\n<p>Your first few reps look great. Then fatigue creeps in, and the brace softens, the torso angle changes, the spinal position deteriorates, and compensation starts. That\u2019s not always a strength problem. It\u2019s often an endurance problem.<\/p>\n<p>\u201cIn short, you need both,\u201d explains Whelan. \u201cBut I usually prioritize endurance and positional control first.\u201d Swinscoe arrives at a similar conclusion. \u201cMy answer is endurance for most people.\u201d But coaches like Babenko take a more nuanced route: \u201cThe real focus depends on the task or sport.\u201d<\/p>\n<p>A powerlifter pulling maximal singles needs more strength emphasis, whereas a general-population client struggling through high-rep training often needs endurance and positional control first.<\/p>\n<p>But what does the research say? Spine researcher Stuart McGill has long emphasized the importance of spinal stiffness, motor control, and endurance capacity for back health and performance. Still, the classic evidence for endurance begins with Biering-S\u00f8rensen\u2019s work. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6233709\/\" target=\"_blank\" rel=\"noopener\">In the 1984 Spine study<\/a>, Biering-S\u00f8rensen found that good isometric endurance of the back muscles was associated with a lower risk of first-time low back trouble among men over the following year. The Biering-S\u00f8rensen test has since become a common reference tool for evaluating low back endurance. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10543003\/\" target=\"_blank\" rel=\"noopener\">A 1999 study found<\/a> that the test provides reliable measures of position-holding and can discriminate between people with and without nonspecific low-back pain.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/06\/Bald-muscular-man-performing-a-barbell-back-squat-for-his-lower-back-strength-training-workout.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Bald muscular man performing a barbell back squat for his lower back strength training workout\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/06\/Bald-muscular-man-performing-a-barbell-back-squat-for-his-lower-back-strength-training-workout.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Rido\/Adobe Stock<\/span><\/figcaption><\/figure>\n<h2>How to Build a Stronger, More Resilient Lower Back<\/h2>\n<p>Start with endurance and control before chasing heavier lower-back strength work.<\/p>\n<p>Strength is always important, but if you struggle to complete a set of high-rep squats due to lower-back issues, adding more load usually exposes the same compensation pattern\u2014just louder. \u201cIf someone cannot maintain position, pressure, and control,\u201d says Whelan. \u201cAdding maximal strength work usually exposes compensation.\u201d<\/p>\n<p>That\u2019s the heart of it. Build the ability to hold good positions first, then layer strength on top. That trains the lower back to do its job without stealing the show.<\/p>\n<p>For most lifters, the order should be: control first, endurance second, strength third. Learn to brace, maintain posture, and resist unwanted movement. Then build the endurance to hold those positions under fatigue. Once that foundation is in place, heavier RDLs, good mornings, back extensions, and pulls are much more likely to build strength rather than feed compensation.<\/p>\n<p>But what if you\u2019re suffering now?<\/p>\n<p>Rather than stopping to wait for the storm to pass, Farnsworth floats the idea of position bias and of what the spine can tolerate without pain. \u201cPosition of bias is not an exercise,\u201d explains Farnsworth. \u201cIt\u2019s a lens through which every exercise is viewed.\u201d<\/p>\n<p>This refers to spinal position, bracing quality, accumulated fatigue, and whether the movement matches what the body can currently tolerate.<\/p>\n<p>Farnsworth argues you should stop asking, \u201cWhat exercise should I remove?\u201d and start asking, \u201cWhat position can you tolerate under load?\u201d<\/p>\n<p>He goes on to explain that some lifters tolerate more upright, extension-oriented positions and may feel better with front squats, goblet squats, chest-supported rows, and front-rack carries. Others tolerate more hip-dominant positions and do better with back squats, Romanian deadlifts, conventional deadlifts, and farmer carries.<\/p>\n<p>Here, Farnsworth provides you with more examples.<\/p>\n<p><strong>Extension-bias (flexion-intolerant):<\/strong> The spine doesn\u2019t tolerate sitting, deep hinging, or sustained flexion. Program patterns that keep the load anterior or overhead, demanding a tall, slightly extended spine.<\/p>\n<table class=\"tg\">\n<thead>\n<tr>\n<th class=\"tg-c3ow\"><span style=\"font-weight: bold;\">Pattern <\/span><\/th>\n<th class=\"tg-c3ow\"><span style=\"font-weight: bold; font-style: normal;\">Extension-bias choice<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td class=\"tg-c3ow\">Squat<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Front squat\/goblet squat<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Hinge<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Hip thrust\/glute bridge<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Lunge<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Goblet split squat<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Push<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Push-up\/strict press<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Pull<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Chest-supported row<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Carry<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Front-rack or overhead carry<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u00a0<\/p>\n<p><strong>Flexion-bias (extension-intolerant):<\/strong> The spine doesn\u2019t tolerate standing, walking, or end-range extension. Program patterns that allow mildly loaded flexion through the range.<\/p>\n<table class=\"tg\">\n<thead>\n<tr>\n<th class=\"tg-c3ow\"><span style=\"font-weight: bold;\">Pattern <\/span><\/th>\n<th class=\"tg-c3ow\"><span style=\"font-weight: bold; font-style: normal;\">Extension-bias choice<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td class=\"tg-c3ow\">Squat<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Barbell back squat<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Hinge<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">RDL \/ conventional deadlift<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Lunge<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Reverse lunge \/ RFE split squat.<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Push<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Feet-elevated bench press (avoids extension compensation)<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Pull<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Deficit DB row \/ unsupported row<\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"tg-c3ow\">Carry<\/td>\n<td class=\"tg-c3ow\"><span style=\"font-weight: 400; font-style: normal;\">Farmer\u2019s carry at the sides<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u00a0The Biggest Lower Back Training Myth Holding You Back<\/h2>\n<p>If there\u2019s one myth that should be erased from the fitness industry tomorrow, it would be this:<\/p>\n<p>The lower back is fragile.<\/p>\n<p>You\u2019ve been taught to fear bending, loading, rotation, and almost any movement that challenges the lumbar spine. Over time, many people begin treating their backs like fragile glass. The irony? That fear can become more limiting\u2014and sometimes more harmful\u2014than the movement they\u2019re trying to avoid<\/p>\n<p>People stop training. They avoid exercises they enjoy. They become hypervigilant about every sensation in their back. \u201cMost people have been taught to fear bending, loading, rotation, or spinal stress entirely. In reality, the human spine is incredibly adaptable and resilient when progressively exposed to stress appropriately,\u201d emphasizes Whelan.<\/p>\n<p>That\u2019s a message more lifters need to hear.<\/p>\n<p>Another message you need to hear is this. Pain and damage are not always the same thing. \u201cBack pain does not mean you have a \u2018bad back,\u201d explains Swinscoe. Swinscoe adds that over 60% of people who feel great and have no history of back pain have diagnosable disc problems on MRI.<\/p>\n<p>That statement flies in the face of what many lifters believe. They feel pain, assume something broke, and begin avoiding movement altogether. But the spine is remarkably adaptable when exposed to appropriate loading over time.<\/p>\n<p>Main takeaway: You don\u2019t need to treat the lower back with kid gloves. It needs to be exposed to appropriate stress, taught to maintain position under fatigue, and supported by strong, mobile hips and a rock-solid core.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"H0IM8hr7qy4\"><iframe loading=\"lazy\" title=\" One exercise for everyone. \" width=\"696\" height=\"522\" src=\"https:\/\/www.youtube.com\/embed\/H0IM8hr7qy4?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Coach-Approved Lower Back Exercises for Lifters<\/h2>\n<p>Swinscoe didn\u2019t choose a back extension, deadlift, or good morning. Instead, he likes the Single-leg kettlebell overhead press. The exercise simultaneously challenges balance, core stiffness, shoulder stability, and frontal-plane control. As the kettlebell gets heavier, maintaining posture and resisting unwanted movement becomes the real challenge.<\/p>\n<p>\u201cAs the weight gets heavier, the limiter will be your core, not your arms,\u201d says Swinscoe.<\/p>\n<p>Perform these early in your workout for 2-4 sets of 10-15 reps per side.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"sPC4blexMys\"><iframe loading=\"lazy\" title=\"DB RDL\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/sPC4blexMys?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<p>Whelan loves the dumbbell Romanian Deadlift as her go-to lower-back exercise. She says it teaches proper hinge mechanics while exposing the lower back to the exact quality many lifters lack: sustained tension under fatigue. \u201cA lot of people don\u2019t necessarily have \u2018weak\u2019 backs,\u201d explains Whelan. \u201cThey have backs that fatigue quickly because they\u2019ve never learned how to maintain tension, organize posture, and sustain a hinge pattern under load.\u201d<\/p>\n<p>The beauty of the dumbbell RDL is that the lower back works isometrically while the hips move dynamically around it. The lifter learns how to brace, maintain posture, and resist fatigue without chasing maximal loads. Whelan recommends 3-4 sets of 10-15 reps early on in your training.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"BI8k-NgOWy4\"><iframe loading=\"lazy\" title=\"90\/90 hip flow + pigeon\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/BI8k-NgOWy4?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<p>Babenko took an even broader view. He wants you to improve hip mobility, particularly hip internal and external rotation. His go-to is the 90\/90 hip rotation to <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/leg-exercises\/10-best-hip-mobility-moves-improve-your-squat\/\" target=\"_blank\" rel=\"noopener\">improve hip movement<\/a> so the lower back doesn\u2019t have to compensate. His philosophy is simple: \u201cIf you train everything around it, the lower back generally does its job,\u201d he says.<\/p>\n<p>When you look at all three exercises, a common theme emerges. None of these coaches is trying to isolate the lower back and beat it into submission. Instead, they\u2019re teaching the body to maintain position, transfer force efficiently, and tolerate load by improving movement quality.<\/p>\n<h2>How to Keep Your Lower Back Healthy for Life<\/h2>\n<p>If you remember one thing, remember this: your lower back is stronger, tougher, and more adaptable than most people give it credit for. It isn\u2019t fragile. It isn\u2019t doomed because an MRI found a disc bulge. And it doesn\u2019t need to be bubble wrapped every time you approach a barbell. Like every other part of the body, it adapts to the stresses placed upon it when those stresses are applied intelligently and progressively.<\/p>\n<p>So before you blame your lower back for holding back your lifting, ask yourself a better question: Is my lower back weak, or is it simply the first thing to fatigue?<\/p>\n<p>The answer to that question will change how you train.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/lower-back-strength-training-training-myths-best-exercises-and-how-to-build-a-bulletproof-spine\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your squat feels strong, but it\u2019s turning into a good morning. Your deadlift falls apart because you\u2019re losing position, or your bentover row becomes a hybrid upright row-and-shrug because your lower back says no. Sound familiar? Many jump to the same conclusion: \u201cMy lower back is weak.\u201d Sometimes that\u2019s true, but more often the issue [&hellip;]<\/p>\n","protected":false},"author":236,"featured_media":21967,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-21966","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Lower Back Strength Training: Training Myths, Best Exercises, and How to Build a Bulletproof Spine - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=21966\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lower Back Strength Training: Training Myths, Best Exercises, and How to Build a Bulletproof Spine - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Your squat feels strong, but it\u2019s turning into a good morning. Your deadlift falls apart because you\u2019re losing position, or your bentover row becomes a hybrid upright row-and-shrug because your lower back says no. Sound familiar? 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