Fit 4 Life | Fit in 5: Back training

The back is often ignored in favour of abs, biceps, and other ‘show muscles’, but this muscle group plays a key role in pulling movements and provides support and stability for the spine. Strength and endurance in the back go a long way in preventing injuries and reducing the common lower-back pain.

Back training is one of the underrated stars in the fitness world. Many people avoid back training, giving reasons such as the common, ‘I don’t want to look tough’, that we often hear from the women. Some men avoid training the back as well, for example, some men avoid training traps because they think they are going to end up with overdeveloped traps. Back training offers many benefits, however.

Aside from boosting overall strength and performance, aiding injury prevention, and burning fat, proper back training can improve your appearance; a properly developed back will give that tapered ‘small-waist’ look.

Warm up for at least five minutes before starting. A warm-up should consist of low-intensity exercises, for example, jogging. Repeat each exercise for 30 seconds, followed by 10 seconds of rest. Rest for two to three minutes after completing all exercises and repeat.

PUSH-UP TO SUPERMAN

The superman exercise is great for building strength in the posterior chain. When it is paired with the push-up, we get a hard-hitting full-body exercise with an emphasis on back development.

GOOD MORNING

Proper form is key with the good morning exercise. Ensure that all reps are executed with smooth, controlled movements.

BACK EXTENSION

The goal is to build isometric strength and endurance through a static hold of this exercise. We do one rep and hold it for as much of the 30 seconds as possible.

Y RAISE

This exercise targets the upper back – especially the rear delts and traps.

DEADLIFT

The deadlift is a staple of back and lower-body training. This exercise is great for building strength in the low back, glutes, and hamstrings.