Posts Tagged ‘back training’

How to do Barbell Rows

Monday, July 27th, 2015

Back MusclesLike pull ups, heavy rows are one of the best exercises to train your back. The king of rowing exercises is the standing barbell row, but the problem is that too few people perform them properly.

You might see the following common technique flaws in people executing barbell rows:

  • momentum – using the posterior chain to generate momentum, instead of using the muscles of the back and arms
  • rounded back – weakness in the lower back or hip tightness can cause your lower back to round, which is bad for the spine
  • standing upright – you have to bend over nearly parallel to the floor in order to work the upper back properly

As I mentioned last week, you can fix all of these issues by switching from barbell rows to inverted rows, or you can learn how to perform barbell rows correctly.

Let’s talk about how we can best use barbell rows in our training routines.

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Top 6 Back Training Mistakes

Tuesday, August 27th, 2013

Do you limit yourself by avoiding horizontal or vertical back movements? Did you know that your traps and lower back also need to be strengthened? Are you stuck on lat pull downs as your main back exercise? Can’t do a pull up?

Tsk, tsk, tsk…

Avoid these 6 common back training mistakes and you will have a much better chance of looking like Atlas and performing like an Olympian.

Back Training Mistakes

The Top 6 Back Training Mistakes

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The Top 5 Best Back Exercises

Sunday, July 14th, 2013

Arnold T-bar RowNothing is more impressive than being able to bang out 30 pull ups in a row or finishing a set of 10 with 90 lbs hanging from a belt. Nothing LOOKS more impressive than being able to hit an impressive front or rear lat spread with confidence. Furthermore, how many women do you know who can finish a set of 10 pull ups? Trust me, there aren’t many.

The reality is that we can accomplish all of these things with intense free weight back training.

Your back muscles comprise the second largest set of muscles, after the legs. Therefore, putting some serious effort into training your back will pay off huge dividends whether you are looking to burn a large number of calories, better fill out your shirts, condition your body for functional strength, or even to fix your posture from focusing too long on chest training.

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How to do Inverted Rows

Wednesday, May 4th, 2011
Sexy Back Muscles
Build Back Muscles

Along with pull ups, rowing is one of the best exercises to train the back. The king of rowing exercises is the standing barbell row, but the problem is that too few people perform them properly.

You might see the following common technique flaws in people executing barbell rows:

  • standing upright – you gotta bend over just short of 90 degrees
  • rounded back – lower back weakness or hip tightness can cause this
  • momentum – using the lower back, glutes, and hamstrings for momentum

You can fix all of these issues by changing your barbell row into an inverted row. The inverted row is not a perfect replacement for the barbell row – it removes posterior chain stabilization from the movement and limits the load you can use – but it is a suitable replacement if you need one, and believe it or not it gives us yet another reason to accept the existence of the Smith Machine… OK, maybe not.

Let’s find out why and how to use inverted rows in our training routines.

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How to Perform Chin Ups

Monday, April 25th, 2011
Weighted Chin-ups
Weighted Chin-ups

How to do Chin-ups

Chin-ups are a basic exercise that you were probably taught early in your life, possibly as a kid. They are pretty simple, and fairly difficult, though not as hard as pull-ups.

To perform a chin-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing towards you. Using your back and biceps, pull yourself up until your chin passes the bar. It’s that simple.

Chin-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Beginners usually can’t perform many chin-up, if any. This post intends to be a proper tutorial for increasing chin-up strength using optimal chin-up technique.

Proper Chin-up Technique

Now that you know how to perform a chin-up, let’s examine proper chin-up technique.

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How to do Pull-ups

Sunday, April 24th, 2011

How to do Pullups

How to do Pull-ups

Pull-ups are very simple, but very hard. To perform a pull-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing away from you, and pull yourself up until your chin passes the bar. That’s it.

Pull-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Beginners can’t typically do a single pull-up, which is why we need a proper tutorial for increasing pull-up strength. This post will teach you how to do increase your performance with pull-ups using the correct technique.

Proper Pull-up Technique

Now that you know how to perform a basic pull-up, let’s consider proper pull-up technique. No need to waste your time performing half reps or place your shoulder health in jeopardy.

The following tips should be used for optimal pull-up technique:

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