How to Save Your Deadlift Without a Barbell | Alternative Exercises at Home
How to pump up your lower back at home without a barbell?
Any person exercising at home is faced with the idea of how to pump up the lower back without the equipment that is available in the gym. The development of the extensor muscles of the back is necessary to strengthen the muscle corset and protect the spine during daily activities.
The traditional answers to the question of how to build the muscles of the lower back are two strength exercises: hyperextension on an incline bench and deadlift.
At home, you can pump up your lower back in several ways: using dumbbells, fitball and even ordinary chairs. Any weight that is easy to hold in one or two hands will do. For example, a 5 liter water bottle, a sports bag filled with sand or cereal bags. You can do bodyweight exercises that only require a gym mat.
Working on the lumbar spine at home without equipment
Beginners can easily start with a gymnastics complex that is optimal for improving posture at home:
- Lie on your stomach with your arms straight in front of you. Tear arms and legs off the floor at the same time, linger for 1-2 seconds, lower back. The exercise is called Superman and is recommended for people with kyphosis. Use with caution for lumbar pain.
- Lie on your stomach, arms extended forward. We tear off the right arm and left leg from the floor, then lower them and immediately raise the left arm and right leg. The exercise is called swimmer and can be done on a pillow to engage more stabilizer muscles.
- Lie on your stomach, place your hands behind your head, and fix your legs behind the battery. Tear off the chest from the floor, lingering for 1-2 counts, lower it. You can increase the amplitude by placing a large pillow, bent blanket under your stomach and thighs. By abducting the straightened arms back at the same time as lifting the body, you can work out the muscles in the upper back, which are responsible for bringing the shoulder blades together.
- Lie on your back, rest your hands at ear level, turning your fingers towards your shoulders and bringing your elbows up. Push off, straighten your arms at the elbows, raising first the upper, then the lower body. Exercise bridge in terms of effectiveness is equivalent to deadlift and allows, in combination, to pump up the muscles of the lower back at home as it should.
To better work out the lower back at home and build up muscles for relief, you need a small inventory:
- Put two chairs together, lie on them with your stomach so that your pelvis and legs hang down to the floor. It is good to hook your hands on the legs, tear off the legs from the floor and raise them slightly above the parallel. You can bend your knees to focus specifically on the lumbar region instead of the buttocks;
- Take a dumbbell (or other weight) in your hands, sit on a chair with your feet shoulder-width apart and rest your feet on the floor. Bend forward, keeping your back straight, rise up, but do not straighten the body to the end, immediately repeat the tilt. Using a small amplitude, you can use your back muscles well, make them bulging at home;
- Stand up straight, take a dumbbell (kettlebell, bag or water bottle) in your right hand. Lean forward with a straight back, taking your left leg back to parallel with the floor, return to its original position. Do it 10-20 times depending on the weight used: the more load, the fewer reps, repeat with the other leg. The exercise is called deadlift on one leg and helps to pump up the back, and especially the lower back, both in the gym and at home without a lot of dumbbell and barbell weights;
- Lifting the legs with weights on the legs while lying on the stomach during multi-repetitive workouts effectively pump the lumbar muscles, forming the so-called dimples, since the exercise also loads the buttocks and becomes rounder.
Using the sports corner
Many people buy wall bars for children with a horizontal bar, often such structures are installed in playgrounds, and this arsenal can be used in training.
Before you train your lower back on the horizontal bar and wall bars, you need to build up strength with other static exercises at home:
- Plank on the elbows - static hold of the straightened body in the prone position, but only with lowering on the elbows. The pelvis should be tucked forward so that the back remains flat, as if pressed against a wall. Hold the pose for 30-60 seconds;
- Inverted plank. Sit on the floor, lift the pelvis up, resting your hands on the floor. Straighten the body, arching the back well in the thoracic region, and straightening the legs at the knees. Hold the position for 30-60 seconds;
- The glute bridge is the first step towards a full dimpled lower back bridge. Lie on the floor, bend your legs at the knees, rest your feet on the floor. Raise the pelvis and back, creating a arch in the back and pushing out the chest with the wheel. Hold for 30-60 seconds;
- Lie on your back. Raise your legs and pelvis above the floor, lingering on your shoulder blades, slightly lower your buttocks to the floor, then straighten your body again. Repeat 10 times.
After mastering these exercises at home, you can practice on the horizontal bar and wall bars :
- Stand with your back two steps from the stairs, lean back, clinging to the bar with your hands: step with your hands down, bending your back and sinking as far aspossible;
- Hang on the horizontal bar or the crossbar of the wall bars, raise your legs at an angle of 90 degrees, hold the body in the corner position for 30-60 seconds, gradually increasing the time.
The most difficult exercise performed on the horizontal bar for the lumbar muscles is the horizon. It requires thorough training of the core muscles and, of course, is not given to just beginners. Before you try to keep your body in a straight line on the horizontal bar, you need to do it in a lying position. You need to start with grasshopper push-ups, in which the elbows are pulled back and the arms are pressed to the body to maximize the load on the triceps.
When the usual push-ups are mastered, you can move your arms to the stomach, training push-ups with the weight shifted forward - this is how the muscle frame for the trick on the horizontal bar develops, the abs and lower back, deltas and pectoral muscles are strengthened. The next step will be a version of push-ups with feet on the wall, while gradually you will need to transfer weight to your hands, allowing your toes to only slide along the support, and then practice push-ups in the horizon, spreading your legs wider.
Gradually bring your legs together, balancing your body, which will allow you to strengthen your back at home without a heavy barbell. The last stages are the horizontal emphasis on the uneven bars and hanging on the horizontal bar, since the muscle frame will be quite ready for the load. In the future, you can master other tricks on the horizontal bar in which the muscles of the whole body, including the lower back, work.
Dimples on the lower back: making fitness beauty
Anyone keen on sports aesthetics is worried about dimples in the lower back and the question of how to pump up muscles at home to highlight this beauty of the lower back. Dimples depend on the constitution of the body, namely lordosis - the deflection of the spine.
With strong muscles of the lower back and buttocks, a person manages to create such a deflection so that the dimples stand out more noticeably, as posing girls in the nomination bikini fitness do.
At home, you can make dimples by swinging your legs back and to the sides using weights, squats with weights in the form of a heavy bag or dumbbells, and, of course, a good study of the lower back.
Tilting with a gymnastic stick (with a mop at home) to parallel with the floor with the pelvis back with multiple repetitions and incomplete straightening allows you to pump up your back well and make the dimples on the sacrum more expressive.