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Big Back Workout

Add strength and mass to your back with these challenging moves.

By Jim Smith, CSCS
Big Back Workout

WARM UP

Jump Rope, (3-5 minutes)

This workout starts with this general exercise to get the core temperature up and warm-up the shoulders. The time can be varied to adjust to your specific  work capacity, and it can be supersetted with some light mobility movements every minute or so. 

Band Shoulder / Chest Stretches, 2-3 minutes each side

Now we start increasing the ROM at the shoulder and do so with our hands externally rotated. This is to compensate for high volume pressing movements and slouched postures throughout the day. You can also see me moving into some chest stretches to open up that kyphotic posture even more.

Hindu Push-ups, 2 sets x 10 reps

I love this exercise because we are mobilizing and strengthening the shoulders through a full range of motion.  We are also dynamically stretching our tight hip flexors which is one of the culprits to pulling our pelvis out of neutral.

Striders, 1 set x 8 reps each side

Further working on our hips, striders are introduced because they not only open up the hips and activate the glutes, they also start integrating the core stability we need for loaded movements.

Inch Worm => Push-up Plus => Push-up Flow, 1 set x 6 reps

Now it is getting serious. Linking multiple exercises into a sequence is called a flow. Joe DeFranco and I introduced this type of sequencing in our best-selling warm-up system – AMPED Warm-up.  It essentially gets more done in less time and teaches a whole lot of coordination. This flow dynamically stretches the hamstrings, engages the core, activates the upper back and primes the chest, shoulders and triceps!

Next: The Workout

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