[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509498163758{padding-bottom: 20px !important;}”]I rarely, rarely do any isolating exercises with clients, athletes or during my own training. I try to be as efficient and productive as possible because, let’s be honest, not many of us can train as long or as often as what we would like….kids, school, work, life etc.
Let’s kill two (or more) birds with one stone. In a society where “slouching” with “rounded shoulders” is accepted as the norm, let’s put some focus into how to counter-balance bad posture and to increase your back strength. A strong back is necessary for good posture during your normal daily activities. It is also essential so you can squat and deadlift heavy weights without folding up like a chair.
Pulling Your Bodyweight
You have to be able to control your bodyweight before you start throwing around massive amounts of weight. Not having body control will lead to bad technique which will limit your gains or even worse… injury.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Inverted rows are a great place to start. Pulling your body upward in a horizontal position forces you to engage your glutes, hamstrings and erector spinae along with all the major upper body back musculature. You can progress by lowering the bar height as you increase strength.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3325″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498402098{padding-bottom: 20px !important;}”]Pull-ups are excellent. Both pull-ups and inverted rows are better than lat pull downs in my book. If you have been doing three sets of the same number of reps of pull-ups for as long as you can remember, add a weight belt or weight vest, try a thicker bar to challenge your grip strength or adjust your hand position. Do something different, just make every rep difficult.[/vc_column_text][vc_custom_heading text=”Dumbbell and Barbell Rows
” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]These free weight exercises should be a regular in your program. Go hard and go heavy to get dense, massive back musculature. If you want to build “strength” you need to lift heavy. Doing three sets of twenty reps alone won’t get it done.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3326″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498408163{padding-bottom: 20px !important;}”]
Traps
Nothing makes you look more badass than having thick, chiseled traps. Barbell low pulls, hang cleans, hang snatches and even deadlifts are terrific for trap development. Including Olympic lifts into your workouts will add a new stimulus to your back and hips to greatly improve your strength levels (please have a certified USAW or CSCS strength coach to assist you in how to progress safely).[/vc_column_text][vc_custom_heading text=”Front Squat Walkouts” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]This activates your core, erector spinae, thoracic muscles and everything from your toes to your eyelids. Build up to performing 110%-130% of your one rep max (1RM) for back squats. You will take baby steps forward and backward in the squat rack not allowing the bar to tip right/left, while keeping your shoulders and hips level at all times as you brace your core as if you are awaiting a Floyd Mayweather Jr. punch to your stomach. One hidden benefit of this exercise is that it prepares your core and spinal erectors to carry heavier weight than what you can squat. So when your legs get stronger, your core and spinal erectors are strong and prepared for the ride and won’t hold you back from setting that new PR. Boom.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3327″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498747284{padding-bottom: 20px !important;}”]
Carry Heavy Things
Suitcase carry, farmers walks and waiter walks are three of my favs. This does four things:
- Improves your grip strength
- Improves your core strength
- Improves your shoulder strength
- Strengthens any imbalances you have right/left
It challenges your total body to strengthen equally to minimize risk of compensating or having a dominant side. Your body breaks at the weakest link; areas of weakness will show up when you do single arm carry’s and start comparing right versus left. Correct these imbalances to keep your gains skyrocketing so you avoid plateaus.[/vc_column_text][vc_custom_heading text=”Rest and Foam Roll” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]When you work fatigued muscle, it can’t grow and get stronger. Eat healthy, use a foam roller, get a lot of sleep and let your hormonal system lead you to new gains.
Until next time, stay strong[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3328″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][nectar_btn size=”medium” open_new_tab=”true” button_style=”regular-tilt” button_color=”Accent-Color” icon_family=”fontawesome” url=”https://www.amazon.com/gp/product/B00XM2MXK8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=fitneinfor-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00XM2MXK8&linkId=8f09304bf237cd1aac7b1a1bdbdcd3d6″ text=”Click Here for Lowest Price” icon_fontawesome=”fa fa-share”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
