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back strength

Discussion in 'Techniques / Training' started by Vatsal, Apr 23, 2013.

  1. Vatsal

    Vatsal Regular Member

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    Hii all... :)
    I want to know the best and the most effective exercises for back strengthening..
     
  2. latecomer

    latecomer Regular Member

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    Talk to your gym teacher, speak to your family doctor, call Tiger Wood's trainer, ask Michael Phelps coach or visit your local hospital.
     
  3. Gollum

    Gollum Regular Member

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    A basic light exercise is the back lift. If you are doing spinal flexion exercises for your abs (e.g. crunches), then it's good to balance these with some spinal extension using a back lift.

    For serious back strength, I doubt there's a better exercise than the deadlift. This eventually involves very heavy weights, and therefore demands proper instruction in person. Done well this could develop a very strong and safe back; done badly it could cripple you.
     
  4. MSeeley

    MSeeley Regular Member

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    I heartily recommend doing variations of plank exercises.

    I recommend them because they are excellent, not because they are fun :( I hate them. But thats why I do them!

    I recommend variations because staying still for a long time is extremely boring.

    I can't post a link to my favourite video, as it was removed a while ago, but find some on youtube. I like bodyweight exercises - I can do them at home.

    Good luck
     
  5. Rykard

    Rykard Regular Member

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    do deadlifts
     
  6. neogenesus

    neogenesus Regular Member

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    pushups and pullups
     
  7. bradmyster

    bradmyster Regular Member

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    In terms of general strength training as mentioned Deadlifts are the best. You do not have to use very heavy weights. Even as your back strength increases you can simply use the same weights as conditioning training. Deadlifts also strengthen your legs, shoulders, arms and grip strength. Like squats it is a fantastic body workout aswell as targeting a particular muscle group.

    Be sure to either do your research on correct deadlift "form" or even better speak to a gym trainer who can show you exactly what to do. lifting weights incorrectly is a sure way for injury or incorrect muscle development.
     
  8. volcom

    volcom Regular Member

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    I always liked the boxing core exercises vids you shared a while back :)
     
  9. Vatsal

    Vatsal Regular Member

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    where is it located...link plz
     
  10. MSeeley

    MSeeley Regular Member

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    Those are the same ones I use till this day. Not sure if those videos are still on youtube. The first two videos are (for core):

    https://www.youtube.com/watch?v=gVRf_VDzovI
    http://www.youtube.com/watch?v=ISfOhGqF0Gs

    However, there used to be a third video which was all about strength for the back, which was just a load of different plank exercises. I can't find it. If anyone else can, then please post it!
     
  11. Qazqaz

    Qazqaz New Member

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    Not sure if you've ever considered weight training, but there are exercises I've done that have made my back strong. If you'd like, try deadlifts, squats, and pullups. (Squats are not only good for your legs, but they do help out your lower back.) Any google search for these weight exercises will help, just make sure you perfect your form first. It may take awhile, but it does help when playing badminton.

    Here are some sites to help you out:
    http://stronglifts.com/how-to-deadlift-with-proper-technique/
    http://greatist.com/fitness/perfect-squat

    If you'd like a more natural method of training your back, then my suggestion would be to practice your over-the-head forehead smashes. This helps out the lattes on your back and you may feel stronger with each session. Side to side pushups are also a good exercise.
     
  12. LittleRacquet

    LittleRacquet New Member

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    I personally do plank exercises - it's been very effective for me, it strengthens the abs and the lower back. I also maintain an upright sitting posture while working. Add that to your cardio exercises like badminton, and you'll have a strong back (and 6 packs) in no time =)
     
  13. LittleRacquet

    LittleRacquet New Member

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    Erm, I appeared to have quoted the wrong post... is there anyway I can edit my post?
     
  14. bengtpg

    bengtpg New Member

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    I agree deadlift is the best exercise for your entire back and hamstrings. In addition, you would use plenty of core muscles to stabilizes your lifts.
     
  15. Henzington

    Henzington Regular Member

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    do the superman
     
  16. urameatball

    urameatball Regular Member

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