Back Exercises For Strength
We all have our favourite body parts to train. You may spend 2 hours training your chest while another may put the same amount of time on his arms.
But whether its chest or arms, there should be no argument on which body part you must absolutely train without fail.
The Back.
The erector spinae runs the entire length of the back all the way to your skull. Its function is to extend the head and spine. The back is composed of a large network of muscles that support the erector spinae.
These muscles have to be regularly exercised to maintain strength as the lower back is subject to compression forces on a daily basis.
The best exercises to improve back strength are those which also recruit the muscles from the legs, hips and abs. These are called compound exercises which have been proven to be highly effective in building strength.
But you should also include exercises that target more specific muscles in the back to overcome strength imbalances.
If you want to improve back strength, include these 5 exercises in your workout routine:
1. Deadlift
The Deadlift hits every muscle in your back from top to bottom. It also recruits muscle fibres from your legs, hips, abs, shoulders and arms. The Deadlift is a basic, functional exercise but is also regarded as the purest test of strength. You are literally picking up dead weight from the floor. With correct form and technique, the Deadlift will increase overall strength, improve hip flexibility and tighten your core section.Recommended Volume: 5 sets x 5 reps
2. Bent Over Row
Bent Over Row primarily targets your middle and upper back but you need to keep your core tight to maintain the proper 70 degree position. When doing Bent Over Row remember to protract your shoulders at the bottom to get a fuller range of motion. You should also pull the scapulae at the top for a stronger contraction and to hit the smaller muscles.Recommended Volume: 4 sets x 8 reps
3. Face Pulls
If you like to perform pressing exercises, you should target the rhomboids, supraspinatus and infraspinatus. These are small muscles located in your upper back that have to be exercised to overcome strength imbalances. Sloping shoulders is a sign of strength imbalance and this will put more compression forces on your lower back. An isolation exercise such as Face Pulls is effective in building these muscles and your posterior deltoids. Face Pulls are a top finishing exercise as part of a shoulder workout.Recommended Volume: 3 sets x 10 reps
4. Back Extensions
Back Extensions is a bodyweight exercise that develops flexibility and mobility in the lower back, hamstrings and glutes. You can add weight as you get stronger but always focus on getting a good stretch at the bottom and a tight contraction at the top. Back Extensions can be used as a dynamic stretching exercise before doing Squats, Deadlift and Shoulder Press.Recommended Volume: 2 sets x 20 reps
5. Farmers Carry
It may look as simple as carrying 2 heavy suit cases in the airport but Farmers Carry can help you overcome lower back and core weakness in as little as 6 weeks. When performing Farmers Carry, the abs and the back must work in tandem to maintain torso stability. You have to keep your core tight to accommodate compression forces on the lumbar area. Farmers Carry also strengthens your hips, legs, calves, forearms, traps and upper back.Recommended Volume: 3 sets x 30m
Legendary strength trainer and fitness innovator Louie Simmons once said, “A weak back is a weak body.” If your back gives out, you will not be able to do much of anything else.
Walking becomes a painful experience. Sitting causes discomfort. Sleeping is difficult.
Make your life easier by taking good care of your back.
