Latest posts by Rich Thurman MA, CSCS CPT, ONNIT KB Specialist (see all)
- Steel Mace Training: 3 Exercises For A Bigger Bench Press - April 20, 2016
- Steel Mace Training: What Is It? - March 28, 2016
- 10 Most Common Fitness Training Mistakes for Beginners - December 28, 2015
Getting your back on track is essential to posture, muscular balance and core strength. Often times the back is neglected for muscles we’re more familiar with and see every day, like the chest, arms and stomach. But did you know that your back is also a part of your core? That’s right. Your back muscles assist you in core posture and strength so while you’re neglecting those muscles you can’t see, you may just be holding yourself back from increased strength, sports performance, stability and everyday lifestyle challenges. Here are five great back training tips.
- Row, Row, Row…Make sure to incorporate rowing into your training regime. Rowing motions strengthen the back muscles and help pull the shoulders back to correct posture and counterbalance the chest muscles.
- Do Pull ups or Lat Pull Downs – Train the Lats, which are the largest, broadest muscles of the back. They aid in core stability, protect the ribs and spine and they are a large muscle group which can contribute to large amounts of calorie expenditure and everyone wants to burn more calories right?
- Train Back as often and with the same intensity as you do your chest. This assures overall balance between muscle groups. Neglect the back and you could find yourself in a world of shoulder pain.
- Don’t leave the lower back out. Actually the spinal erectors are often weak, but are required to support the spine. Remember the transfer of power from the ground comes from the legs and is transferred through the core. If these guys are inactive, you could be losing valuable power output generated from the legs.
- Stretch and mobilize…Remember too much of a good thing is not necessarily good. The back also needs mobility and flexibility. Overtraining these muscles can lead to poor posture as well. Balance is the key to training success.
For more information about proper exercise prescription or to learn more, contact a qualified professional that understands body mechanics and physiology. Contact a competent personal trainer, athletic trainer or physical therapist as they may be able to assist you better. Or contact us at Active Lifestyle for questions or assistance.
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