Add paused sumo deadlifts as an accessory to your routine to build your posterior chain, increase strength and improve technique. It's a great exercise for glute and hamstring development.
Start off light until you're comfortable with the movement and pick a weight around 50-70% of your 1RM for working sets.
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Do this for 5-10 minutes per day to ease low back tension and soreness.
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Many "experts" say kids should avoid lifting because it'll prevent them from getting taller. That's bull. Here's why.
Go through a full range of motion, then a quarter of the range of motion. That's one rep.