Training your back muscles for strength and power

Improving the muscles in your back is beneficial for everyone. For the purposes of this article we are going to focus on developing the back muscles for strength and power. The sort of strength and power that is functional. What I mean by functional is something that will help you in sport and in life. In this article we will look at what I think are the best exercises for improving this area as a whole.

Firstly lets have a look at the muscles in the back in more detail:


The diagram shows the different areas of the back. The green area highlitghts the upper back and is called the trapezius, the blue area is the middle back, which is also referred to as the lats and the red area is the lower back or erector spinae. In my opinion, a common mistake that people make when training their back muscles for strength, is that they try to isolate the different areas too much. You need to work this area predominately as a unit. This is what it was designed for. My favourite exercises for the back include:

1 - Deadlift - this is the most natural exrecise around. Bend through your knees, keep a tight back and lift the weight from the floor. Simple. If you get strong at this exercise you will pack a huge amount of muscle on your lower, middle and upper back. The next time you move house and have to lift heavy objects, you will feel the benefits.

2. Farmers walk - Hold a pair of heavy dumbells, kettlebells, or any heavy objects in each hand and walk. Walk for a set distance and do multiple sets, or walk a total distance and simply finish the distance as quick as you can, even if you need to drop the weights and start again.




3 - Barbell cleans - A very technical exercise if they are done properly. These will make you explosive through your hips as well as powerful through your back. These are fantastic for sporting activities. They will make you jump higher and run faster.

4 - Mixed grip pullups/chinups - These will add size and strength to the lats. Vary your grip position to hit the back in all different ways. These will also develop your arms.



A back routine including the above could look like this:

Barbell cleans - 5 sets of 5 reps
Barbell Deadlifts - 4 sets of 8 reps
Pullups - 4 sets of maximum reps
Farmers walk - 3 sets of 50 metres with heavy dumbells.

This is an advanced routine so make sure you receive guidance on any of the above exercises from one of our trainers if you are unsure. The above exercises will not only strengthen the back but the benefits will spill over into other areas. The forearms, upper arms, shoulders, abs, obliques and legs will all feel the affects.

Enjoy!
Oli.