Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is offline
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
Join Date: Jul 2009
Location: Louisiana
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Best Exercises You Arenít Doing for Your Back
by BendtheBar 12-01-2011, 08:33 AM

Best Exercises You Arenít Doing for Your Back

By Christopher Smith

The Best Exercises You Aren’t Doing for Your Back

I remember seeing a poster once that read simply, ďThe back is to lifters what the biceps are to bodybuilders.Ē It stuck with me because I thought it was so true. Take a look at the most successful lifters and youíll start noticing that they all have huge, strong backs.

For many people, back training gets pushed aside in the gym in favor of the stuff they see in the mirrors. After all, everyone knows that you only need to train pecs, biceps, and abs. Even when back work is done, itís usually some one-arm dumbbell rows performed with atrocious form or lat pull-downs that are more hip extension than anything else.

However, the real lifters among us know the benefit of a big, strong back. For years, some of the best coaches have spoken of the benefit of not only doing equal amounts of pulling movements and pushing movements but sometimes even more than that. For us, rows and pull-ups are just as important to our training as benching or any other lift. Thatís a good thing, but sometimes you need to shake it up a little and do something you arenít used to. So here are some lifts that you may not have done before or you pushed them into the background in your training.

Front squats

I knowófront squats? For the back? I thought those were a quad exercise! Youíre right. They are. But an often forgotten benefit of front squats is the amount of posterior recruitment they require in order to maintain a vertical torso. Front squats can be a great back exercise if you do them with good form and keep an upright torso the entire time. I recommend using a clean grip instead of the crossover because it keeps both shoulder level whereas the crossover grip will result in one shoulder being higher than the other. If you have trouble with this grip, work on your wrist mobility and keep at it. Itís worth the trouble.

Remember to keep your head looking forward and maintain a neutral neck position and a flat back.

Snatch grip deadlift

Iíve become a big fan of the snatch grip deadlift because of all the benefits of the movement. In addition to working lots of big muscles, the snatch grip deadlift can help improve hip mobility and is a great exercise for strengthening the entire back. Due to the wide grip, you have to get into a lower starting position to pick up the bar, which can be helpful for people who have an issue getting down to the bar on a conventional deadlift or for those who are weak off the floor deadlifting. Another benefit to the wide grip is an increased recruitment of muscles in the upper back and posterior shoulder. Watch the video for tips including how to determine your grip width.


Snatch grip Romanian deadlift

Regular Romanian deadlifts are a great posterior chain developer and have been used by serious lifters for years. This simple change to the classic movement adds more benefits. Like the snatch grip deadlift, snatch grip Romanian deadlifts increase the recruitment of the upper back musculature due to the wide grip. This also increases range of motion. Again, remember to keep a neutral spine and neck position and focus on hinging the hips. For both the snatch grip deadlift and Romanian deadlift, you might want to consider using straps, as youíll find that your grip will get pretty tired after a few reps with significant weight.

Pendlay rows

The Pendlay row is an excellent movement that Iíve been doing for a long time and I really feel it should be in everybodyís program. Itís also very simple. Basically, the Pendlay row is a bent over barbell row with a dead stop on the floor at the bottom of every rep. Hinge at the hip, keep a flat back and neutral neck, pull the bar straight off the floor to the spot right under your chest (xiphoid process) by flexing the lats and upper back, and return it to position on the floor after each rep. The great thing about this exercise is that you donít fatigue the muscles of the lower back during the row and it makes it much more difficult to cheat by getting more vertical as you go along.

Hereís a video from Glenn Pendlay describing the movement.


When it comes to training, Iíve always been of the mindset that simpler is better. I like to keep things basic, and Iíve never been a fan of some of the fancy, complicated stuff that is so common today. I could have listed a near endless number of nonsense movements here just for the sake of variety, but that wouldnít do you any good. The exercises above may not be that exotic, but in my experience, they arenít common either. They are simple variations on core movements that give you the most bang for your buck. Of course, your training should still revolve around the big, basic lifts, but these should give you some good variation. I recommend cycling them in with your assistance work and sticking with them for at least 4Ė6 weeks before swapping them out. Give them a shot and youíll be on your way to a stronger back and bigger lifts.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Reply With Quote
Views 665 Comments 4
Sponsored Links
Total Comments 4

Comments

Old 12-01-2011, 08:51 AM   #2
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

I would add one more great lift to that list; Heavy rack pulls.
Off Road is offline   Reply With Quote
Old 12-01-2011, 10:01 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

I like barbell rows, but dumbbells are still king for me.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 12-01-2011, 10:41 AM   #4
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

I like dumbbell rows too, but hate changing the weights on them.
Off Road is offline   Reply With Quote
Old 12-01-2011, 11:51 AM   #5
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

One of the reasons I don't use dumbbells much at home.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Reply

Bookmarks

Tags
aren‚Äôt, arenít, back, exercises


Similar Articles
Article Author Forum Replies Last Post
Ineffective back exercises.. sleepingdog Muscle Building and Bodybuilding 23 02-02-2013 03:32 PM
Back exercises Trent General Fitness & Health 6 03-07-2012 08:56 PM
Poll: Which Back Exercises Do You Use And Why? BendtheBar General Fitness & Health 23 11-06-2011 09:18 AM
Back Exercises - Videos & Description BendtheBar Exercise Database 0 05-08-2011 02:34 PM
Back Exercises for Bodybuilders and Powerlifters Iron Gladiator General Board 0 11-01-2009 04:13 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:07 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.