The key to getting the strength you need every day: huge back muscles. A strong back does much more than giving your body a superhero look.
Powerful, large back muscles will help you stand erect, and well-developed rhomboids (the muscles between the shoulder blades) protect your shoulders and make you a beast in everything from mowing the grass to mastering the game of meeting rope. family.
THIS MONTH, YOU’RE GOING TO BUILD AN ULTRA-STRONG BACK, THANKS TO ERIC LEIJA, A KETTLEBELL COACH. LEIJA SPECIALIZES IN KETTLEBELLS, BUT YOU CAN USE DUMBBELLS FOR THIS WORKOUT. EITHER WAY, YOU WILL GET THE STRENGTH AND MUSCLE YOU NEED TO IMPROVE YOUR POSTURE AND MINIMIZE SHOULDER AND BACK PROBLEMS. – EBENEZER SAMUEL, CSCS
INSTRUCTIONS: Perform this workout three times a week, using either kettlebells or dumbbells. Rest one day between back days. On days when you don’t do this workout, try doing three sets of 20 squats, three sets of 15 push-ups, and three sets of 30-second planks.
THE TRAINING
Do each of the following exercises in order. The exercises that come in pairs, do them as a superset: do a series of exercise “a” and immediately afterward do a series of exercise “b”. Rest for 30 seconds.
1. Position of the child with thoracic rotation
Kneel down and sit on your calves, resting your toes on the floor and your knees as far apart as you can. Lean forward, resting your hands in front of you as far as you can; keep your butt back as you do this. This is the initial position. Keeping your right hand on the floor, put your left arm under the right (a). Pause and now extend your arm to the other side and up (b). This is a repeat, do 10 per side.
2a. V-crunches with kettlebell pullover
Lie on the floor, holding a kettlebell behind your head. Squeeze your lower back on the floor and raise both your feet and shoulder blades a few inches off the floor. This is the starting position (a). Keeping the core tight, bring the kettlebell forward until it is on your chest (b). Pause and return to the starting position. That’s a repeat, do 10.
2b. Clean with kettlebell
Stand with your feet shoulder-width apart. Lean forward and take the kettlebell with your right hand (a). Stand up explosively, pulling her to your chest and holding her close to your body. Once it’s higher than your shoulders, “catch it” and stand up straight (b). Put it down. That’s one repetition, do 10 per side.
3a. Rowing with kettlebell on plank
Get into the plank position, resting your left hand on a bench in front of you. Take a light kettlebell with your right hand, letting your arm hang naturally. This is the starting position (a). Tightening core and glutes, row the weight to the right side of your rib cage (b); pause and return to the starting position. That’s one repetition, do 10 per side.
Stand behind two kettlebells, with your feet shoulder-width apart and your knees bent. Lean forward until your torso is almost parallel to the floor. Take the weights (a). Keeping your shoulders and hips parallel to the floor, paddle with your right arm until the upper part of it is almost parallel to your torso (b). Return to the starting position. Repeat on the opposite side. That’s one repetition, do eight.
4. Rowing on an inclined bench
Place a multi-position bench, inclined at 45o. Position yourself, resting your chest and abdomen on the bench and your legs stretched out. Hold two kettlebells, allowing your arms to hang naturally. This is the starting position (a). Keeping your torso pressed against the bench, pull the weight until the upper part of your arms is parallel to the torso (b). Pause and return to the starting position. That’s a replay, do three sets of 10.
BACK CIRCUIT TO FINISH
Do a repetition of each exercise, chaining them all together. Repeat the sequence three to five times, alternating arms. Do three sets.
1. One-hand deadlift
Stand behind a kettlebell in an athletic position. Flex your hips, push your butt back and take the weight with your right hand (a). Keeping hips and shoulders aligned, stand up and squeeze your glutes (b).
2. One-handed gorilla rowing
Lean forward and push your butt back to return the weight to the floor (a). Tighten the core. Pull the weight up with your right arm until the top of it is almost parallel to your torso (b).
3. One-handed snatch
Return the weight to the floor. Stand explosively and keeping the weight close to your torso, bring it up (a). While lifting the weight (b), give him a pull to do an overhead press (c). Lower it to your shoulder, then to the floor.