Need To Strengthen Back

Wonderboy · 04-14-2006, 01:45 PM

Hey, I just want to know what are some exercises that could strengthen my back. I am asking because when I max out in parallel squat I tend to lean forward a little bit on standing up. Thanks for the help.

PTYP · 04-14-2006, 01:51 PM

DL and SLDL would be ideal to rememdy your situation. Add pull ups for upper back.

On a related note, if you can place the bar in a position yielding the lowest center of gravity possible, that would help as well. Bar placement too high on the shoulders tends to cause the forward lean.

GoLdeN M 07 · 04-14-2006, 02:16 PM

Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

redman12 · 04-14-2006, 02:51 PM

Quote:

Originally Posted by GoLdeN M 07

Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

squats rock you dumbass

Rocco32 · 04-14-2006, 02:54 PM

Quote:

Originally Posted by GoLdeN M 07

Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

You don't get to give advice until your at least 18.

PTYP · 04-14-2006, 03:19 PM

Squats and DLs (if physically possible) should be a staple in almost any routine.

**CowPimp** · 04-14-2006, 05:23 PM

Some forward lean is acceptable, but you're going to want to focus on stabilization exercises and movements involving hip/spinal extension.

Stabilization exercises like planks, pushup walkout, birddog planks, etc. are all great. Good mornings, seated good mornings, hyperextensions, reverse hyperextensions, etc. are all great for the posterior chain.

Strengthening the muscles around your cervical spine would help a lot too. Tipping a bit at the top leads to rounding at the bottom. Exercises good for this include rack deadlifts, rowing, and rear delt/external rotation exercises like face pulls, cuban presses, reverse flys, etc.

Jay-Budaman · 04-14-2006, 07:51 PM

I ususally keep the bar high up on my shoulders and lean forward too. But I don't round my back, I even lean forward with no weight on the bar, so maybe its just my body type?

**CowPimp** · 04-14-2006, 08:12 PM

Quote:

Originally Posted by Jay-Budaman

I ususally keep the bar high up on my shoulders and lean forward too. But I don't round my back, I even lean forward with no weight on the bar, so maybe its just my body type?

I get some forward lean as well. Like I said it's acceptable to have some. Hell, powerlifters get quite a bit of forward lean, just as long as you maintain a neutral spine.

Squaggleboggin · 04-14-2006, 09:33 PM

If you have a few hundred pounds on your back, there's no way to be completely balanced with zero forward lean. I'm of the opinion that, if your spine is positioned correctly, you most likely won't hurt yourself doing the movement, even with reasonable forward lean. In addition to the above tips, you may try to grip the bar an inch or two wider on each side than you currently do. This helped me eliminate my tendency to lean forward when I reintroduced back squats to my body. You may also do this because of a weak trunk. CowPimp gave (as always) some excellent ideas for core work. Keep in mind that your abs should be strong enough to support the weight as well and that they're extremely important in stabilization.

fufu · 04-16-2006, 04:32 PM

Quote:

Originally Posted by GoLdeN M 07

Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

That would create an imbalance.

Do both.

min0 lee · 04-16-2006, 04:41 PM

Quote:

Originally Posted by GoLdeN M 07

Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

**CowPimp** · 04-16-2006, 09:46 PM

Quote:

Originally Posted by min0 lee

My thoughts exactly. I would do both...

Wonderboy · 04-17-2006, 02:29 AM

Well thanks for the advise. I will let you know how I do next time I max in squat.

04-14-2006, 01:45 PM	#1
Wonderboy Hit You With My Spank Ray Join Date: Sep 2005 Location: California Posts: 8	Need To Strengthen Back Hey, I just want to know what are some exercises that could strengthen my back. I am asking because when I max out in parallel squat I tend to lean forward a little bit on standing up. Thanks for the help.

04-14-2006, 01:51 PM	#2
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	DL and SLDL would be ideal to rememdy your situation. Add pull ups for upper back. On a related note, if you can place the bar in a position yielding the lowest center of gravity possible, that would help as well. Bar placement too high on the shoulders tends to cause the forward lean. Hit it and hit it hard.

04-14-2006, 03:19 PM	#6
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	Squats and DLs (if physically possible) should be a staple in almost any routine. Hit it and hit it hard.

04-14-2006, 05:23 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Some forward lean is acceptable, but you're going to want to focus on stabilization exercises and movements involving hip/spinal extension. Stabilization exercises like planks, pushup walkout, birddog planks, etc. are all great. Good mornings, seated good mornings, hyperextensions, reverse hyperextensions, etc. are all great for the posterior chain. Strengthening the muscles around your cervical spine would help a lot too. Tipping a bit at the top leads to rounding at the bottom. Exercises good for this include rack deadlifts, rowing, and rear delt/external rotation exercises like face pulls, cuban presses, reverse flys, etc. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-14-2006, 07:51 PM	#8
Jay-Budaman Registered User Join Date: Jul 2002 Location: C-Town! Cleveland, Ohio Posts: 111 Photos: 1	I ususally keep the bar high up on my shoulders and lean forward too. But I don't round my back, I even lean forward with no weight on the bar, so maybe its just my body type? "I can do all things through Christ who strengthens me" -Phillipians 4:13

04-14-2006, 02:16 PM	#3
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 705	Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.

04-14-2006, 09:33 PM	#10
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	If you have a few hundred pounds on your back, there's no way to be completely balanced with zero forward lean. I'm of the opinion that, if your spine is positioned correctly, you most likely won't hurt yourself doing the movement, even with reasonable forward lean. In addition to the above tips, you may try to grip the bar an inch or two wider on each side than you currently do. This helped me eliminate my tendency to lean forward when I reintroduced back squats to my body. You may also do this because of a weak trunk. CowPimp gave (as always) some excellent ideas for core work. Keep in mind that your abs should be strong enough to support the weight as well and that they're extremely important in stabilization. Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

04-17-2006, 02:29 AM	#14
Wonderboy Hit You With My Spank Ray Join Date: Sep 2005 Location: California Posts: 8	Well thanks for the advise. I will let you know how I do next time I max in squat.

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