Dr. Stuart McGill talks about lower back pain, how personality impacts recovery, and understanding how to ACTUALLY train your core.

It took me 26 years to develop lower back issues. But over the last 10 years, I’ve learned ways to work around them since becoming a slob is not an option. If you’re looking for ways to train legs without getting hurt (again), this article is for you.

People with similar issues can respond differently to the same treatments, so having multiple solutions is a great way to increase the likelihood of success. As for arguing about different solutions with experts on the internet? Not so great.

Driving to the grocery store? Practice this in your car every time you hit a red light.

This article will cover everything you need to build a big deadlfit as a raw lifter, from needs analysis, to the role of specific muscles, to choosing your best stance.

Do them properly and watch your deadlift numbers start to creep up!

Another classic video.

Mike Robertson demonstrates the difference between hip mobility and lower back mobility.

This exercise works your posterior chain like no other.

Lower back training at its finest.

This is an old school video.

Video demonstration of deadlifts with chains.

Video demonstration of Spider Bar Box Squat.

Walking Good Morning

One Leg Stiff Leg Deadlift

Video demonstration of Death Squat.

Video demonstration of Sponge Bob Yoke Bar with Chains.

Cambered Bar Back Raise

Pulling off mats using chains

Start with your heels hooked into the poor man GHR or have someone hold your ankles.

This is a great movement for those dealing with lower back pain or have a hard time keeping their back arched while squatting and/or pulling.

This bench can be set up to work a variety of different ways.

This exercise is taken from the regular two-legged RDL.

I came up with this exercise when I was 6 months pregnant.

This exercise is great for a warm-up and for less qualified athletes that are lacking lower back strength.

The lifter will perform a bent over row and hip extension movement with multiple plates.

The Power Squat Good Morning is a great lower back movement when you are too worn out to deal with Good Mornings.

Let me tell you how this works

Increase explosiveness of hip/back extension with low reps

Arms out front. Walk sides to one side until you reach max position then twist slightly for a greater stretch.

Locked onto the top of a flat bench with a guard (between legs) position.

Ensure tension on strap at start

Hamstrings, Glutes, Erectors

In the gym, you know that one bar where the end collar is always loose?

The Rickshaw deadlift is very similar to a rack deadlift in that it is a limited range of motion.

The Rickshaw is a devise originally designed for strongman training for different lifts and walks.

Grabbing the top horizontal handle, simply pull the Prowler towards you.

Another great strongman exercise using the keg!

I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.

This is a great exercise to build your deadlift and teach you to maintain proper position when squatting.

This is an awesome lift for the lower AND upper body.

First off we need to see what this really is and then break it down.

This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift.

The sumo pin pull is not often used, but I have seen it done before. The

Place the bar on the floor or on the safety pins of a power rack.

This has become a classic hamstring and lower back movement over the years for one reason, it works!

Work the entire posterior chain. Lifter performs a back hyper extension and then rows the barbell to their midsection.

Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor.

Loop the band around the base of the rack. Place the other end of the band around your neck.

Using Bands with Pin Pulls is a great way to get extra work out of the glutes.

Place the band over your head so it is around your shoulders.

This is an excellent exercise to develop your low back, glutes and hamstrings.