In my article on How To Keep Your Back Straight While Deadlifting, I mentioned that you need to have proper ‘breathing and bracing’ technique prior to lifting the barbell off the floor in order to keep your back neutral. I have a review of Optimum Nutrition’s Creatine, 8 Reasons No One Cares How Much You Leg Press, The 14 Best Conventional Deadlift Assistance Exercises, 1.5 minutes walking slowly tapering down to finish. When training back, keep these 3 technique points in mind (especially #3, which is important for powerlifting): Unlike the powerlifting movements where you’re trying to reduce the range of motion as much as possible to lift more weight, for any back exercises make sure that you take the weight through the full range. For example, having your powerlifting days where you squat bench press, and deadlift, and then having a separate day to do all of your back work. Use an assisted pull up machine if you cannot do at least 10 pull ups. Based on your torso angle while deadlifting, the loading demand on your back will be more or less. These work wonders for your lats and upper back. This is in my opinion the best tasting protein on the market. The benefits of training back for powerlifting is having a more functional squat, bench press, and deadlift. Here's a typical Phase 2 back workout (19 sets total). With rounded shoulders, you will have a hard time getting into the proper lock-out position. When choosing a powerlifting routine or programming one for yourself, be sure to include plenty of rows and variations of rows. But first, let’s take a look at the benefits of training back for powerlifting. To that end I have compiled the 5 best exercises for the muscle group you want to work. Whether you are programming your own routine or looking to replace your current back routine, this back routine will add pounds to your total and build a massive back. Any … In the squat, if you have poor posture, your shoulders will be rounded and it will be hard to recruit the musculature of your upper back to stabilize your torso position. If you do not have access to one of those, put weight on one end of the bar and grab a close-grip attachment and row away. Check out this video on how to rig one up: Cutty’s recommended rep range: 8 to 12 reps per set. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. The T-bar row is a bent over row variation that allows a lifer to better … Progressively overload: Strive to get stronger each time you do an exercise. Share on Pinterest. > 5 Best Exercises for Back. In fact, most of my athletes will do some back movement three times per week as well. Why is a strong back is important? I highly recommend this. 1. (think: barbell curl). I believe that proper exercise selection is very important to help one achieve their goals. For example, if you want to directly work the back muscles responsible for stabilizing the bench press, perform a wide grip pronated row and pull the barbell directly to your touchpoint on the bench press. Machine work is great but nothing trumps barbell or dumbbell work; if you have to use machines, use them as accessory work. For those who have their diets in check, here are the supplements I would use with this routine. Pull ups are a bitch and can be hard to do bodyweight pull ups, let alone weighted. There’s also the chance of wear and tear on certain joints such as, the elbows, knees, wrists, or rotator cuffs. However, isolation movements like single-arm lat pull-ins and reverse dumbbell flys can be done 2-3 times/week. If you lack strength in the upper back, you will begin to notice the upper back start to round under heavy weight. The core exercises consist of bench pressing, squatting, and deadlifting. Upper-back training is vital for maintaining shoulder health, so train this area twice per week with dumbbell rows, face pulls, chin-ups and lat pulldowns. I don’t want you to think that back rounding in the deadlift is entirely a bad thing. But rather, you’re training your back muscles to ultimately improve your squat, bench press, and deadlift, either by increasing overall back strength or by preventing any potential injuries that might occur from not training your back. Note: A little bit goes a long way, so be sure to know how many calories you are adding. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit. However, if I’ve learned anything in my 15-year powerlifting career, it’s that avoiding accessory exercises can lead to a whole host of issues and prevent you from reaching your full potential. Bent over barbell rows are the king of rows; they offer mass, strength, and build a functional physique. Lying lateral leg raises. At some point, you simply need strong posterior muscles to keep your low and mid-back rigid throughout the deadlift. I like to do barbell rows anywhere from my close grip bench width all the way to a snatch grip… See what works best for you. This site is owned and operated by PowerliftingTechnique.com. The benefits mostly relate to how training back will help your squat, bench press, and deadlift. In other words, if you find that you have a hard time ‘stopping the barbell’ on your chest before pressing the barbell upward, i.e. A strong back gives a foundation for squatting, pressing, and deadlifting. Watch the video, get the form correct, and then don't be afraid to work up to a heavy weight. Owner of West Side Barbell and top powerlifting coach, Louie Simmons, has said that his athletes do an “enormous amount of back work” and the do “rows of all types 3 times per week”. 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