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Sunday, April 9, 2017

5 Tips For A Strong Back

Here’s something that could get you started! Tonight, we’ve got five tips to a strong back.

Today, what are we going to focus on, Brian?

“We’re going to focus on the back, primarily,” trainer Brian Ferrrell said.

How important is it to take care of your back?





“One of the most important things. Your back helps with everything. It helps with your posture as well. So, you see a lot of people that don’t work their back or they have poor posture, they’re slouched over. So, we want to work those back muscles, pull those shoulders back. When you have good posture, you feel better. You’re more fluid throughout.”

this five tips for A strong back

#1. Check Your Grip Pattern

The first thing to check out is what sort of grip pattern you’re using for these workouts. Remember, the wider the grip you use for exercises such as lateral pull-downs, pull-ups, as well as bent over barbell rows, the more lat activation you are going to evoke.

The alternative, the closer the grip, the more mid-back and bicep activation you’ll receive. Determine which is your weak spot and then adjust your grip accordingly. A slight shift in your hand position can make a world of difference.

#2. Strike Balance

Next, make sure that you strike a balance in the exercises you choose. You’ll want to be sure that you include as many horizontal pulling exercises as you do vertical pulling exercises in your routine.

If all you do is go in and perform five sets of bent over rows, single arm rows, and cable rows, you’ll be creating a severe muscular imbalance in no time. Balance out your pull-downs/pull-ups with your rows for better results.

#3. Start With a Deadlift

Being one of the most complex & taxing exercises you should start a back workout with the deadlift when you are fresh and at your strongest. Be modest and train your muscles not your ego with a weight you can handle with good technique. If your back is arched it means the weight is too much and you’re putting stress onto your disks increasing the risk of injury (remember you want to strengthen not weaken your spine).

When getting into position for a deadlift imagine your pelvis is a bucket of water. Pour water out of the front of the bucket by tilting your pelvis forward (sticking you bum out) and bending at the knees. This should put you in the correct bent over position with a straight back and the bar over your toes ready to lift.

#4. Don’t Neglect Core Strength

Core strengthening can help relieve lower back pain. It is an area that people to tend to overlook especially if you only want to look muscular. Unfortunately big muscles are not the be all and end all of strength and good aesthetics. A strong core can be the difference between being strong and being functionally strong & durable.

When a coach refers to having a strong core or spine they refer to the basis of the strength to work around. Simply put core & lower back strength translates throughout the whole body as it becomes the foundation from which all other forms of training should be centred around.

#5. Take a Seat – Latisimus dorsi

After a few sets of heavy deadlifts your lower back will be tired, let it rest before doing any bent over rowing movements by doing your next exercise seated. The lat pull down is the back exercise that most people will recognise. It works your upper, outer back and helps you get that V-shape you’ve always wanted.

The key to this exercise is to lock yourself into position with the leg pads & point your chest up as you pull the bar down towards your upper chest. This will ensure you pull with your back and not just your arms.
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