Posted on June 05, 2014 by Jenny Cromack

Having a strong back is extremely important in training and in every day life. Many people who are looking to increase back strength will often focus on just the pulling exercises but having a strong core has a significant effect on back strength. Core training is the focus of many popular workout programmes with planks, Russian twist and superman’s being a popular choice but 3 top exercises that should be prioritised to lead to an increase in back strength and also the abdominal area are back extension, front squats and deadlifts.

Back Extensions

The primary muscle that back extensions work is the erector spinae, 3 parallel muscles: the Longissimus, Iliocostalis and Spinalis. These muscles run the entire length of the spine from the base of the neck to the sacrum. Their role is to maintain optimal posture of the spine during movement and extending and laterally flexing the vertebral column.

Targeting lower back muscles by performing back extensions helps to develop correct form when completing squats, deadlifts and other compound moves.  Strengthening the erector spinae also allows for strength development in other muscles resulting in you being able to improve exercises like the military press and standing bicep curls.

Introducing back extensions to increase back strength is fantastic but it is also important to find ways of increasing the difficulty of back extensions so your body can adapt. There are numerous ways this can be achieved. Holding a medicine ball or weight on your chest, hold a barbell at arms length using a wide grip (keep the bar aligned with your shoulder during the movement)

Front Squats and Deadlifts

In order to strengthen your back research shows that performing front squats and deadlifts leads to a stronger back faster than performing sit ups or the superman. Front squats and deadlifts strengthen the spinal erector muscles that support the lower back and keep the spine stabilised during movement. Performing front squats increases muscle activity in the spinal erector the more weight you add the more muscle activity will occur resulting in a stronger back.

Front squats and deadlifts are also better than isolation exercises and they train the body in functional movements that result in better sport movements.

So the importance and benefits of including back extensions, front squats and deadlifts into your training to develop a stronger back and core has been explain you now need to make sure you are including them in your training if you want to increase back strength . If you need any help with this then please contact a motive8 Personal Trainer.

LH