One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.
To significantly lessen your chances of doing severe damage to your body, while increasing the strength of your lower back, consider incorporating these isolation exercises into your workouts.
Here are 3 excellent moves to ensure a strong lower back.
1. Set up a bar (with sufficient weight) on a rack that best matches your height.
2. Step under the bar and place the back of your shoulders (slightly below the neck) across it.
3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
4. Step away from the rack and position your legs using a medium, shoulder-width stance.
5. Keep your head up at all times and maintain a straight back.
6. Lower your torso forward by bending at the hips until it is parallel with the floor.
7. Elevate torso back to starting position.
Perform 4 x sets of 15-20 reps