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Back
Training: Foundation / Sport Specific Strength Training Exercises |
| It is important to
warm-up with light weights for a couple of sets using higher reps. I
believe in using 30 reps for the first warm up set, 20 for the second, and
then set of 10 thereafter until I reach my training weight unless
performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle
specific warm-up. |
| No. |
Exercise |
Picture: Start |
Picture:
Finish |
Basic
Description |
| 1 |
Seated Row - Apex Cable Machine |
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This exercise performed using a
selectorized piece of equipment. Palms facing inwards. As is the photo,
the shoulders roll forward to stretch the muscles of the upper/mid back,
back of the shoulders as well as the lats. Breathe in when pulling weight
back, pull the shoulders back (imagine a pencil between the shoulder
blades) and squeeze. Arch the back slightly to form a slight curve. Head
is erect. Breathe out when releasing handles back to start position. |
| 2 |
High Row - Apex Cable Machine |
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This exercise performed using a
selectorized piece of equipment. As is the photo, the shoulders roll
upwards and forwards as if trying to the sides of one's jaw (you will feel
a slight stretch in the lats - under the shoulders). In this exercise,
breathe in when releasing weight and out when pulling down. Squeeze back
(again, slight arch) and pull shoulders down. Tighten Abs. |
| 3 |
Wide Grip Pull Downs |
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Another exercise that I most often see done
incorrectly is the wide grip pull down. Whether in front or behind (shown
frontal position) the head; upper body position, position of the arms at
the bottom of the pull, depth of pull, hand position, or rocking the upper
body for momentum are all problems. In the first diagram on the left I
have shown the setup position. Kelly has moved his body far enough forward
on the seat where his head is directly below the bar/pulley. This
positions the body correctly for the pulling action. In the second pic.
Kelly has extended his arms as well as his shoulders. This provides a
stretch and isolates the lats. in the third pic., keeping body aligned
correctly, Kelly looks up providing clearance in front of his chin so as
to pull the bar downward in the correct position. His back is slightly
arched. As shown (3rd pic.), his elbows are correctly aligned with the
angle of the cable. This alignment takes away unnecessary stress on the
rotator muscles of the shoulder which, as shown in the last pic., have
assisted by rotating the elbows back. With heavy weights shoulder injury
can occur. KEEP the ELBOW/CABLE alignment to ensure safety. Also shown in
the last pic. is the backward lean of the upper body. This ROCKING
movement is used to CHEAT heavier weights.
I prefer to breath in on this movement when
pulling downwards, expanding the chest and squeezing the lats. However,
breathing outwards and tightening the abs (crunch) with the elbows in a
more forward/frontal position when pulling downwards is done as well. The
breath out takes place as the arms pass the parallel position (upper arm
to floor position). This is where the lungs or chest and compress as the
shoulders lower and lats tighten. This technique rounds the shoulders and
mid/upper back which I do not like. I would recommend the breath-in
technique. |
| 4 |
Narrow Grip Chins |
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Hands are shoulder width apart
with shoulders rotated upwards towards ears, palms inward. Again, two
different breathing techniques as explained above; breathing in and
expanding the chest, squeezing the lats or, breathing out and bringing the
elbows tight against the body and crunching the abs. Bar to chin height. I
again prefer the breath in technique. |
| 5 |
Wide Grip Chins |
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See description in the wide pull
down. Shown is the breath in technique. Rotate shoulders upwards and
stretch. |
| 6 |
Close Grip Chins |
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This is a very close grip
position. Handles are positioned over a chin up bar. Again, rotate
shoulders upwards and stretch breathing in. As you tighten lats and raise
body position, keep elbow tight bringing bar to ear height. Keep abs
tight. Alternate raising and lower body weight from one side of the
shoulder to the other breathing out on exertion. |
| 7 |
Low DB Row |
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Perform exercise using dumbbell
as shown. Kneeling on a bench, use opposite hand/arm for support. Flatten
back. Breathing out, roll shoulder forward and down. Stretch,
breathing in, pull weight upwards pulling shoulder back and upwards and
locking elbow close to hip and above parallel position. Keep weight back
towards hip. |
| 8 |
T-Bar Row Palms Up |
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This is a free weight, Apex
piece of equipment designed to isolate shoulders and back. Might not be in
your gym. In this diagram, palms are facing upwards. Again, shoulders roll
forward and down to isolate stretch in lats and mid back breathing out
when doing so. Breathing in, roll shoulders up and back, squeezing lower
back and shoulders together. Upper chest will come off of pad slightly so
assist arch in upper back. |
| 9 |
Seated High Row - Apex Cable
Machine |
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Again, using the seat row selectorized piece,
perform as in exercise 4 (above) with the exception of having the palms
down. Elbows are in a slight |
| 10 |
Hyper Extensions
(upper body
position shown)
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These exercises are for the
muscles of the lower and mid back. Skating places an incredible amount of
stress on these muscles and strength (aside from abdominal support) is a necessity.
These pics. are of a 45 degree hyper-bench (a little less stress on the
lower back than the conventional ones which place the body parallel to the
floor - feet high). Front pads should fit comfortably on the top of the
thighs/hips. Exhale when lowering body wt. and inhale when raising. DO NOT
HYPEREXTEND!. Raise to a flat position. |
| 11 |
Hyper Extensions (lower body
position shown) |
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In these pictures, the athlete
is using an Olympic decline bench. Pads fit on the lower abs/hips. Legs
hang over edge. Breathe in as you raise your legs, out when lowered. DO
NOT HYPER EXTEND YOUR LOWER BACK. |
| 12 |
Side Bends |
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More for the side of the trunk
as opposed to the back (assists in movement). Feet are locked into base,
hip pad set on upper part of thigh. Exhale when lowering, inhale when
raising. Perform to each side. |
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