LISTEN: Table Talk Podcast Clip — How to Build Upper-Back Strength For a...
Looking to beef up your upper back or increase your bench and squat numbers? Of course you are. Check out Dave Tate’s best advice on how to structure your routine to best gain upper back strength.
Got Upper Back?
It seems that lifters do not understand the importance of the upper back or how to use it in the three main lifts. The lifters I judged at a recent meet and just about all of my clients prove that to me, so let’s fix that.
5 Upper Back Basics to Build Strength and Size
Can you deadlift 600 pounds but can’t budge a 225-pound stone off the floor? If you didn’t know, the upper back comes into play in nearly every strongman event; therefore, a weak upper back will surely decrease your chance of winning and advancing in the sport.
Stay Focused and Watch Your Back
If you think you’re getting a solid upper back that’ll improve your bench press, deadlifts, and squats by using hard, forceful rowing exercises and lat pulldowns, think again. When you realize that, you’ve figured out that you need to change the way you train. Not sure what you should do? Let me explain.
WATCH: 8x8 Back Blast
This part of my program has got your back. Literally. This time around, we’re going to focus on the back. We’re gonna send it shooting off like a rocket. Blast-off!
Building the Raw Deadlift
This article will cover everything you need to build a big deadlfit as a raw lifter, from needs analysis, to the role of specific muscles, to choosing your best stance.
Elitefts™ Pro Band Shrugs
Elitefts™ Advisor and Owner of Mountain Dog Training performs a shrug variation at the S4 Compound using elitefts™ Pro Strong Bands.
Mike Robertson working with Jo Jordan
Jo Jordan working with Mike Robertson with Rotator and Upper Back Work
BFP - Matt Kroczaleski on Kroc Rows
Blast From The Past: Matt Kroczaleski discusses his training and the “Kroc Row” at the 2007 Boston Seminar.
Monkey Chin Bar
Remember when Beavis and Butthead came out and everyone said, “I could have thought of that?” Well, the Monkey Chin Up Bar is the same way, although I’m not sure that its going to have the same appeal and cash flow as Mike Judge’s characters did.
Isolated Back Raise
This is a great movement for those dealing with lower back pain or have a hard time keeping their back arched while squatting and/or pulling.
Free Standing DB Row
The only advice that I have for those of you that want to try this exercise is this; make sure you have a strong and conditioned lower back that has very good static strength.
Decline Rope Rows
These are the same as “fat man rows” except the grip is taxed to a much greater degree.
Dumbbell Chest Supported Row
Flex elbows and retract scapula until upper arm is approximately level with torso
Chest-Supported Shrugs - 45 degree
One of the biggest weaknesses I have seen over the years is the upper back
Double-Kettlebell High Pulls
Another plus is that there truly is no resisting the bells on the way down.
Stone Lifting without Stones
In the gym, you know that one bar where the end collar is always loose?
Rickshaw Deadlift
The Rickshaw deadlift is very similar to a rack deadlift in that it is a limited range of motion.
Rickshaw Box Dead Lift
The Rickshaw is a devise originally designed for strongman training for different lifts and walks.
Keg Bearhug Squat
I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.
Beyond the Range (BTR) - Stone Lifting
Application of Powerlifting technique to a Strongman implement.
Supra Cable Curl - Lat Bar Pull Down
You ever get tired of trying to come up with snappy exercise descriptions?
Zercher Squats
This is a great exercise to build your deadlift and teach you to maintain proper position when squatting.
Safety Bar Box Squats
This movement is performed the same as the regular box squat except you will be using the Safety Squat Bar.
Back Hyper Complex
Work the entire posterior chain. Lifter performs a back hyper extension and then rows the barbell to their midsection.
Back Extension / Row Combination
Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor.