10 CRUCIAL Exercises for a Strong Lower Back

Summary by Krater

Powerlifter and strongman Alex Bromley ranks ten exercises for strengthening the lower back and erectors, ranging from highest to lowest impact, and explains how to select and program them for fatigue management.

From the video

Answers: What are the best exercises to strengthen the lower back and erectors for powerlifting and strongman?

• lower back strengthening exercises
• deadlift variations for erector growth
• fatigue management in powerlifting
• spinal bracing and stability techniques
• strongman loading movements

Exercises

• deadlift · barbell
• stiff-legged deadlift · barbell
• romanian deadlift · barbell
• good morning · barbell
• strongman loading movement · stone, sandbag, or keg
• back extension · 45-degree back extension bench
• jefferson curl · barbell
• reverse hyper · reverse hyper machine · 8-20 reps
• superman · bodyweight
• generic bracing · bodyweight or barbell
• side plank · bodyweight
• curl-up · bodyweight
• bird dog · bodyweight
• dead bug · bodyweight
• one-arm dumbbell row · dumbbell and bench
• ab wheel rollout · ab wheel
• plank · bodyweight
• 90/90 breathing · bodyweight

What it concludes

• The deadlift puts you in the strongest mechanical position for maximal weight, but creates huge systemic and low back stress.
• Stiff-legged deadlifts move the load higher up, increasing hamstring and glute strength while demanding more low back bracing under lower total weight.
• Romanian deadlifts require a neutral spine and a more rigid posture, making them a great developmental tool for erectors with less overall spinal stress.
• Good mornings place the bar on your shoulders, which forces the weight to be lighter and acts as a self-limiting movement to train posture and bracing.
• Strongman loading movements like stones, sandbags, and kegs are the cousin of the deadlift, offering dynamic, explosive whole-body loading that builds resilient erectors.
• Back extensions offer localized stimulus to the erectors with low overall fatigue, making them an easy staple accessory for day-to-day training and recovery from injury.