30 minute advanced lower back workout with a barbell
Here's everything you need to try our 30 minute advanced lower back workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Away from Body Barbell Straight Leg Deadlift
- Circuit 2
- Staggered Stance Good Morning
- Sumo Deadlift
- Barbell Straight Leg Deadlift
Circuit 1
Complete this round 3 times.
Away from Body Barbell Straight Leg Deadlift
Complete 9 repetitions
Coaching Tips For Away from Body Barbell Straight Leg Deadlift
Follow these cues to perform Away from Body Barbell Straight Leg Deadlift correctly:
- Keep the barbell underneath your shoulders with the elbows locked
- This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.
Circuit 2
Complete this round 3 times.
Staggered Stance Good Morning
Complete 6 repetitions
Coaching Tips For Staggered Stance Good Morning
Follow these cues to perform Staggered Stance Good Morning correctly:
- Put as much weight as possible on the front leg, just using the back leg as a guide
- Hinge as far as able whilst maintaining good positions.
Sumo Deadlift
Complete 6 repetitions
Coaching Tips For Sumo Deadlift
Follow these cues to perform Sumo Deadlift correctly:
- Use a wide stance with the hands inside the feet
- Keep the hips low and open up the groin.
Barbell Straight Leg Deadlift
Complete 8 repetitions
Coaching Tips For Barbell Straight Leg Deadlift
Follow these cues to perform Barbell Straight Leg Deadlift correctly:
- Pinch the shoulder blades together
- Slowly move the chest towards the floor
- Keep the barbell close to the body and the hips high after the initial bend.
If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This workout was made by Sean Klein
Sean Klein
