30 minute advanced lower back workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute advanced lower back workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB B-Stance Straight Leg Deadlift
  • Circuit 2
  • DB Straight Leg Deadlift
  • Single Arm KB Deadlift in Wide Stance
  • Hammer Grip DB Good Morning

Circuit 1

Complete this round 3 times.

DB B-Stance Straight Leg Deadlift

Complete 9 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For DB B-Stance Straight Leg Deadlift

Follow these cues to perform DB B-Stance Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 12 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

Hammer Grip DB Good Morning

Complete 10 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For Hammer Grip DB Good Morning

Follow these cues to perform Hammer Grip DB Good Morning correctly:

  • Secure the DB at the chest
  • Bend the knees and hips slightly
  • Feel tension in the hamstrings
  • Keep an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.