Bird Dogs
Reaching one arm and the opposite leg out from all fours builds balance. It teaches your trunk to keep your lower back steady.
Alternating Supermans
A gentle face-down move that strengthens your lower back, the muscles that help you stand tall and lift safely.
Bodyweight Back Extensions
Builds the muscles that hold your back straight, so bending over the sink, gardening and lifting feel easier.
Dumbbell Conventional Deadlifts
Teaches the safest way to lift something heavy from the ground, using your legs and hips with a flat back.
Dumbbell Romanian Deadlifts
Starts standing and lowers the weights by pushing your hips back. It builds the back of your thighs and teaches the safe way to bend and lift.
Machine Back Extensions
A seated, guided way to strengthen your lower back, helping you stand tall and lift things off the floor safely.
Non-Alternating Supermans
Lifting your arms, chest and legs while lying face down strengthens your lower back for better posture and safer lifting.
Barbell Romanian Deadlifts
A standing bend at the hips with a bar, so you can load heavier. It builds the back of your thighs for strong, safe lifting.
Double Dumbbell Inside Swings
Builds explosive hip power and grip by swinging a weight in each hand. It's a step up from the one-dumbbell swing.
Double Dumbbell Outside Swings
Swinging a weight in each hand with a strong hip drive builds power and stamina for running, jumping and lifting.
Dumbbell American Swings
A powerful hip snap swings the weight from between your legs to overhead. It builds explosive strength and gets your heart pumping.
Dumbbell Deadlifts to Curls to Presses
Chains three moves into one, working you from legs to arms. The single flow builds strength and gets your heart going.
Dumbbell Russian Swings
A fast swing to chest height, powered by your hips. It builds power and stamina and teaches you to lift without straining your back.
Dumbbell Stiff-Leg Deadlifts
Each rep starts with the weights on the floor and your legs nearly straight. It stretches and strengthens the back of your thighs and lower back.
Kettlebell Russian Swings
An explosive hip drive that floats the weight to chest height. It builds power and stamina in the back of your body for running, jumping and lifting.
Smith Machine Conventional Deadlifts
Lifts a bar from shin height to standing on a fixed track. You practice a strong, flat-back lift with less to balance.
Trap Bar Deadlifts
Lifting from the floor while standing inside the bar, the most back-friendly way to learn to pick up heavy things.
Weighted Back Extensions
Raises your upper body against gravity to strengthen the back of your body. It helps you stand tall and lift from the floor safely.
Barbell Conventional Deadlifts
Lifting a loaded bar from the floor to standing. It's the skill behind every safe lift of a heavy box or bag.