45 minute advanced lower back workout with dumbbells and a resistance band at home

Here's everything you need to try our 45 minute advanced lower back workout with dumbbells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Banded Extensions
  • DB Deadlift
  • Hammer Grip DB Good Morning
  • Circuit 2
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • DB Walking Deadlift
  • DB B-Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Banded Extensions

Complete 16 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

DB Deadlift

Complete 14 repetitions

Buy Dumbbells
Primary
Upper Body
Hinge

Coaching Tips For DB Deadlift

Follow these cues to perform DB Deadlift correctly:

  • Keep the dumbbells by your side
  • Lower the dumbbells to your knees, folding into the hips and keeping the back straight
  • Once you pass the knees begin to lower the hips
  • Do not touch the floor if you do not have the range of motion.

Hammer Grip DB Good Morning

Complete 10 repetitions

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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.

Circuit 2

Complete this round 3 times.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB 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.

DB Walking Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Walking Deadlift

Follow these cues to perform DB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

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.

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This workout was made by Sean Klein

Sean Klein

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