Basic Weight Training Developing the Back and Neck Chapter 8

The quality of people’s lives is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. — Vince Lombardi

Exercises for the Lats Pull-ups Pull-downs on the lat machines (lat pulls) Dumbbell pullovers Barbell pullovers

Pull-ups Major Muscles: latissimus dorsi, biceps brachius Using a wide grip, grasp the bar with a pronated grip and hang with elbows fully extended. Pull your body up until your collarbone reaches the bar. Return to the starting position and repeat. Use a spotter or assist machine if you can’t do 10 reps. © 2007 Thomas Fahey © 2007 Thomas Fahey

Lat pulls Major Muscles: latissimus dorsi, biceps brachius Stand with feet shoulder width apart. Use supine grip (palms up). Begin with the arms extended, bend one arm at a time until the weight approach your shoulders. Return to the starting position, and repeat with the other arm. © 2007 Thomas Fahey © 2007 Thomas Fahey

Barbell Pullovers Major Muscles: pectoralis major, latissiumus dorsi Lie on your back with head should over the end of the bench. Grasp barbell with hands about 8 inches apart. With arms bent slightly, lower the bar behind your head and reach toward the floor. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Dumbbell Pullovers Major Muscles: pectoralis major, latissiumus dorsi Lie on your back with head should over the end of the bench. Grasp dumbbell with both hands. With arms bent slightly, lower the dumbbell behind your head and reach toward the floor. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Exercises for the Middle Back Rhomboids and Teres Major One-arm dumbbell rows Incline reverse dumbbell rows Machine reverse flys Incline reverse dumbbell laterals Machine rows

One-arm Dumbbell Row Major muscles: rhomboids, teres major, posterior deltoid Place right knee and right arm on a bench and left foot on the floor. Maintain flat back. Extend left arm while holding dumbbell with left hand and pronated grip. Bring left arm toward chest in a rowing motion; Return to the starting position; repeat. © 2007 Thomas Fahey © 2007 Thomas Fahey

Machine Reverse Flys Major muscles: rhomboids, teres major, posterior deltoid Sit in the chair and grasp the bar in front of you at arm length. Pull each handle backward, pulling shoulder blades together. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Incline Reverse Dumbbell Laterals Major Muscles: deltoids, rhomboids Lie face down on an incline bench with back straight and arms extended to the front of you. Raise your straight arms to the side and hold this position for 1-2 seconds. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Incline Reverse Dumbbell Rows Major Muscles: deltoids, rhomboids, biceps Lie face down on an incline bench with back straight and arms extended to the front of you. Pull the dumbbells toward you until they reach your waist, then hold for 1-2 seconds. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Machine Rows Major Muscles: deltoids, rhomboids, biceps Sit in the chair and grasp the bar in front of you at arm length. Pull the bar toward you as pull your shoulder blades together. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Low-Back Pain More than 85% of Americans experience back pain $50 billion annual costs: lost productivity, medical and legal costs, disability insurance Pain can occur at any point along the spine Risk factors: >35 yr, family or personal history, inactive, obese, low job satisfaction, lower socioeconomic status, physically demanding work, prolonged sitting

Preventing Low-Back Pain Lose weight Avoid sitting, standing or working in the same position for too long Use a supportive seat and a firm mattress Warm-up before exercise Progress gradually when attempting to gain strength or fitness

Managing Chronic Back Pain Do exercises daily Emphasize muscular endurance rather than strength Avoid back exercises early in the morning Do regular endurance exercise, such as cycling or walking. Stick with your program

Exercises for the Lower Back Isometric spine extension (bird-dog exercise) Back extensions Superman on the exercise ball Dead lift

Isometric Spine Extensors (Bird-Dogs) Major Muscles: erector spinae (Iliocastalis, longissimus, spinalis) Balance on your right hand and left knee. Lift your right leg and left arm. Extend your leg to the rear, and reach to the front with your arm. Hold this position for 10 to 30 seconds. Repeat with the opposite arm and leg. © 2007 Thomas Fahey

Back Extensions Major Muscles: erector spinae, hamstrings Spotter holds feet. Hang over the support at waist level and place hands chest. With body straight, bend at the waist, keeping spine ridged. Return to the starting position and hold. Emphasize endurance over strength. © 2007 Thomas Fahey © 2007 Thomas Fahey

Superman on Exercise Ball Major Muscles: erector spinae Lie on exercise ball at chest level with legs extended to the rear. Extend arms and place both hands in front of you (like Superman). Hold position for up to 30 seconds, rest, and repeat. © 2007 Thomas Fahey

Deadlift Major muscles: erector spinae, gluteus maximus, quadriceps, calf, hamstrings Stand with feet flat on floor, shoulder width apart and toes pointed slightly outward. Squat down, grasp bar with deadlift grip. Keep back flat, chest up and out, arms straight, and eyes focused ahead. Lift the bar by extending the knees and hips; maintain a flat back and straight arms, and keep the weight close to the body. Pull the weight to a standing position. Slowly return the weight to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Exercises for the Trapezius Barbell shrugs Power Snatches Cleans High pulls

Shoulder Shrugs Major muscles: trapezius, levator scapulae, erector spinae Standing with arms extended, hold a barbell with pronated grip. Shrug your shoulders toward your ears, hold the contraction, and return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Power Snatch Major muscles: quadriceps, gluteus maximus, trapezius, erector spinae, calf With pronated grip and hands at the end of the bar, stand with shins next to bar, feet spaced shoulder width apart. Bend down with arms straight, back flat. Pull the weight up past your knees to your chest while your hips and shoulders move upward. After pulling the weight as high as possible, bend the knees suddenly and catch the bar overhead with arms extended fully. Stand up straight with the bar overhead. Return the bar to the floor under control. © 2007 Thomas Fahey © 2007 Thomas Fahey © 2007 Thomas Fahey

Clean Major muscles: quadriceps, gluteus maximus, trapezius, erector spinae, calf With pronated grip and hands at the end of the bar, stand with shins next to bar, feet spaced shoulder width apart. Bend down with arms straight, back flat. Pull the weight up past your knees to your chest while your hips and shoulders move upward. After pulling the weight as high as possible, bend the knees suddenly and catch it at the upper chest with elbows out. Stand up straight with the bar at chest level. Return the bar to the floor under control. © 2007 Thomas Fahey © 2007 Thomas Fahey © 2007 Thomas Fahey

High Pull Major muscles: quadriceps, gluteus maximus, trapezius, erector spinae, calf The high pull is identical to the power clean except that you don't turn the bar over at the top of the lift and catch it at your chest. Use straps to build pulling power. © 2007 Thomas Fahey

Basic Weight Training Developing the Back and Neck Chapter 8