Posted by:Emily Oduor
WRITTEN BY JEREMIAH T SEGERO :
Let’s talk fitness:
There’s one muscle group that is so important but most of the time it’s neglected. I’m talking Back.
To develop a big, strong, thick back you need to lift heavy weights vertically and horizontally. You’ll look impressive doing it and you sure as hell will be stronger too.
Why most backs are small and weak:
There are some guys at the gym who have started weird looking lifts and have forgotten about the basic compound movement to give you that luscious looking back. ”Whether it’s under the bar or under the stress of your life”, strength is the cure. Getting stronger is important in order to lift heavier.
Thickness and width:
Vertical pulls like (pullup’s, pulldowns etc) work on laterals . These exercises give your back width, horizontal pulls get your back thicker down the mid-back and traps. No need for a complex rat study on what causes back growth because there is a chance you won’t even end up building your back.
ROWS GONE HORRIBLE
THERE ARE TWO TYPES OF GUYS:
The “DRY HUMPER”: This guy uses weights he can’t handle meaning way too heavy and ends up jerking and slamming the weight into their stomach
THE STRICT GUYS:
These guys are OCD about the amount of weight they are using and use lines like ” You’ll break you’re back if you go too heavy”
HERE ARE A FEW TIPS ON HOW TO GET THAT STABLE STANCE
1: PUTTING YOUR WEIGHT ON YOUR HEELS: set your weight into your heel counterbalance the weight of the barbell in front of you.
2: ACTIVATE YOUR’E UPPER BACK AND LATERALS.
What! How? Simple, turn your elbows back and depressing your scapula. This initiates the movement with your laterals and mid back and helps with breathing and synergy movement.
3: BREATHING: breathe into your gut and push your abs and obliques(your V’s) out.
You row the barbell to your lower abs, this is crucial. A lot of people get confused by this and end up rowing to the chest.
Here’s a fun poem to remember: Weight on heels, Load the posterior chain, Elbows back to activate lats, Bar lowered directly below knees and finally Pull bar into lower abs
These are unusual in gyms. Well no need to stress, not all your sessions has to be as basic as a “bandwagon Golden state fan”.
” these are great because one can achieve a very strong peak contraction in the laterals”.
What’s the correct way to this? Well the ideal method for this would be to sit on the floor and prop your back against the seat, allow a full stretch of the laterals. For strength and development. One should train the back twice a week choose one vertical movement or either Dorian deadlifts