if muscles could talk, there would be one area of muscle that would be complaining desperately to you: Do you think i don't exist if you don't train me?
Of course, this one area is not the abdominals or legs, but the lower back muscle group. Really, a lot of guys build their backs twice a week, but only around the middle and upper back, and really care about the "Little wings".
So, don't say you really know how to work your back, today we'll take you through the basics. Get reacquainted with the back that you've been practicing and neglecting a lot.
what are the benefits of back training?
If you look at the benefits of back training from a pragmatic point of view, any bending, turning or lifting movements require the mobilisation of the back muscles, and with a weak back, the risk of injury is relatively high.
For sedentary office workers, prolonged sitting can lead to atrophy and weakness of the back muscles. A less muscular and weaker back can lead to poor posture, back pain and damage due to overexertion. Back training helps to improve back muscle atrophy associated with sedentary jobs and lifestyles.
in addition, back training helps to relieve and prevent back pain. Back pain is usually caused by weak back strength and poor posture. Many people with back pain try to avoid training their lower backs, they fear it will make the situation worse. But in reality, building back strength is one of the best ways to relieve many common back problems. Of course partners who already have back pain, back training needs to be guided by a doctor.
Reconnecting with the back
1. The erector spinae
the main job of the erector spinae is to extend the spine. The erector spinae muscles, located on the sides of the spine, are also important in keeping the back stable, for example during push-ups and squats, where prolonged sitting can overstretch and weaken these muscles.
2. The latissimus dorsi
when it comes to back training, most people think of the latissimus dorsi, a muscle located on the sides of the upper back that spreads like wings from under the armpits. Its functions include shoulder extension, internal shoulder contraction and internal shoulder rotation.
3. The trapezius muscle
this huge kite shaped muscle covers most of the upper back and controls the movement of the shoulder girdle. The fibres of the upper trapezius lift the shoulder girdle, the fibres of the middle muscle pull the shoulders back and together, and the lower trapezius controls the sinking of the shoulders downwards.
4. Rhomboids
the rhomboids are located between the shoulder blades and together with the fibres of the middle trapezius muscle pull the shoulder backwards. Although the rhomboids won't give you much change in shape, they are important for movement posture and also keep the shoulder girdle stable during pushing and stretching movements.
Warm up before back training
warming up is important no matter which part of the body you are training, but it is especially important before back training. Why? Because being sedentary can overstretch and weaken the back muscles, which can lead to injury if you go into training too quickly.
a back injury is no joke. Back injuries take a long time to heal, and back pain can affect almost every aspect of your life, including sitting, standing, walking and even sleeping.
Prepare for training later by doing some light aerobic exercise to raise your body temperature and increase blood circulation. Then, when you feel warmed up, mobilise your upper and lower spine with movements such as side bends and twists.
Finally, do a few sets of your chosen back movements with a very light weight (such as an empty bar) and then gradually increase the weight for a few more sets until you feel ready to start training.
the 8 best back movements
whatever your back training goals are, here are the 8 best moves for back training. Don't try to do all the movements in one go; it's a bit much. Instead, just choose 4 and make sure you work all parts of the upper, middle and lower back.
To build strength, use heavier weights, 1-5 reps per set with 3-5 minutes rest between sets.
To build muscle, use a medium weight and do 6-12 reps per set with 60-90 seconds rest between sets.
To build endurance, use lighter weights for 13-20 reps per set with 30-60 seconds rest between sets.
1. Hard pull
there is no movement that trains the back muscles as well as the hard pull. This movement is great for strengthening the legs, forearms and core. Another benefit of hard pull training is also its functionality. Try pulling a load up off the floor with a hard pull. Isn't it easier to carry things?
How to do.
Place a weighted barbell on the floor. It should be 8-10 inches off the floor. Stand with your feet shoulder-width apart and your toes under the bar. Lean your body forward and hold the barbell in an overhand position, or you can use a forward and reverse grip.
hard pull
straighten your arms, lower your hips and lift your chest. Make sure your lower back is slightly arched and your core is tightened, this is your starting movement. Stand up straight with your feet firmly on the ground, without bending your arms or letting your lower back bend up. There is no need to lean back as this puts a lot of unnecessary strain on the lower back. Bend your knees and slowly lower the barbell back to the floor under control. When the barbell is stable, re-adjust your position and do it again.
2. Goat jerk
whereas the hard pull works all the back muscles at the same time, this movement only involves the erector spinae or lower back. It is a self weighting movement and is beginner friendly. Advanced practice allows you to increase the difficulty by placing the weight on your chest or behind your head.
goat jerk
how to do.
Adjust the 45 degree back extension stand so that the edge of the mat is level with the top of the hips. Place your feet flat on the footrests. Let your pelvis rest on the hip pad, bend your knees slightly and keep them there. Lean forward with your upper body down, but don't round your back too much. Lift the body up but do not overstretch the spine.
3. Reverse roman chair stretch
most lower back movements involve the feet being stationary and the upper body moving. The reverse roman chair stretch uses the opposite movement to train the lower back, gluteus maximus and hamstrings in a way that is ideal for the spine. If the gym doesn't have a reverse roman chair? Don't worry, there are other ways to do this movement.
reverse roman chair stretch
how to do.
Lie face down on a flat bench so that your hips rest on the edge of the bench, holding onto the handles. Contracting the gluteus maximus and lower back, lift your legs and extend them behind you. Do not lift your legs higher than your buttocks; over-extending your lower back can lead to injury. After lowering your legs, repeat.
4. Chest support barbell row
the chest-supported barbell row is a great way to train the latissimus dorsi, rhomboids and middle rhomboids without putting stress on the lower back. This is a great option if you want to avoid re-stimulating your lower back because of an injury or if you have just finished a hard pull.
chest support barbell row
how to do.
Lie face down on an upper incline plank and hold the barbell in both hands. If you want to increase the stroke of the movement, dumbbells are a better option. Keeping your pecs close to the bench, bend your arms and row the weight to your ribs. Focus on driving with your elbows, keeping your wrists straight and your shoulders down. Extend your arms and repeat.
5. Prone barbell row
the overhead barbell row trains the entire back, from top to bottom and from side to side. This is an advanced latissimus dorsi movement. Also, don't use your legs to generate force to help you pull up the weight as this will put more stress on your lower back and spine. Try to keep your upper body still and the latissimus dorsi, rhomboids and rhomboids can do more work.
attached barbell row
how to do.
Hold the barbell with a backhand grip or a slightly wider front grip with a grip as wide as your shoulders. The backhand row emphasises the latissimus dorsi, while the forehand grip stimulates the middle trapezius and rhomboids better. The knees are slightly bent, without arching the lower back, and the torso should be at 45 degrees or greater to the floor.
Straighten your arms, bend your elbows and pull the barbell towards your body. If you are using a backhand grip, pull the barbell down to your abdomen. If you are using a forehand grip, pull the barbell towards your chest. Extend your arms and repeat.
6. High pull down
the beauty of the high pull down is that you can change your grip and add variety to your workout. All options are effective for your latissimus dorsi, lower trapezius, middle trapezius and rhomboids.
high pull-down
how to do.
Place your legs just firmly under the thigh pads. Keep your feet flat on the floor for stability. Lean your body back slightly and lift your chest. Lower your shoulders. Bend your arms and drive with your elbows, pulling the barbell up above your chest. Extend your arms and repeat.
7. Backhand/forehand pull-ups
backhand and forehand pull-ups can be trained to a large extent interchangeably. When using different grips and grip distances, both movements work your latissimus dorsi. You can also do this movement with a pair of grips.
pull-ups
how to do:
Hang your arms straight out over the barbell. Bend your legs and cross your feet behind you. Arch your back slightly and lift your chest up. Without kicking your legs, bend your arms and pull your chest towards the bar. Keep your body under control and repeat the movement.
8. Rope face pull
this movement trains the posterior deltoid and rhomboid muscles. However, it requires an adjustable pulley apparatus that can be put into a fitness back workout.
rope face pull
how to do.
Attach the handles to an adjustable flyer or gantry. Adjust the pulley to around head height. Grasp the handle, straighten your arms and back up to a staggered standing position in order to maintain balance. Bend your arms and the handles pull towards your cheeks. Imagine you are trying to tuck your thumbs into your ears. Pull your shoulders down and back. Extend your arms and repeat the movement.
Train as a whole, not only because the lower back is also part of the back, but more importantly the lower back and indeed the back as a whole is essential to maintain stability, increase strength and enhance performance and avoid injury.