Back Exercises

Iron Heavy, Full-Body Blast

Push yourself to the limit with this hardcore, superset workout.




Start: Stand in front of a loaded barbell with your feet a little wider than your hips. Squat down and grasp the bar with a staggered grip (one hand pronated, the other supinated) just outside your knees. Your back should be flat, head in a neutral position and your heels flat on the floor with the bar touching your shins.

Execution: Inhale, push through your heels while pulling the bar upward, keeping your back flat, chest high and the bar extremely close to your body the entire way up. Exhale at the top, standing straight up with the bar and pulling your shoulders back while thrusting your hips forward slightly. Do not hyperextend your back. Lower along the same path and repeat for reps.

Dumbbell Split Jerk

Start: Stand holding a pair of dumbbells at shoulder level, your palms turned in. Your knees should be slightly bent.

Execution: Lower yourself into a partial squat. Explode out of that bottom position, simultaneously pressing the dumbbells to full extension overhead, your feet splitting into a partial lunge position. Your feet should plant at the same time the dumbbells reach the top position.

Keeping the dumbbells overhead, bring your rear foot forward so that your stance is even, feet about hip-width apart. Lower the dumbbells slowly back to the start position and repeat for reps.