When training the back for power, you have a variety of exercises to choose from. There are, however, two key factors that you have to take into account. First, according to the National Strength and Conditioning Association in its textbook "Essentials of Strength Training and Conditioning," you should set your repetitions between two and five reps per set, use intermediate velocities and moderate, not maximal, loads. Second, you need to make sure you are performing each exercise with precise technique to ensure the targeted muscle group is being adequately fatigued.
Pull-Ups
Pull-ups use body weight as the source of resistance. The key is making sure that you do not allow your body to swing forward and back when pulling yourself up. If you do, you are allowing momentum to help with the lift and cheating the back muscles out of their workout. In addition, your head should be looking in an upward direction while pulling so that your chin will pass over the bar. If necessary, the exercise can be made easier by lowering the bar and keeping your heels on the ground. Just be sure that your back is doing all of the work and you are not pushing up with your legs.
Lat Pulldown
The lat pulldown is performed on a lat pulldown machine. First, secure your knees under the knee pad to stabilize your lower body. Reach up and grasp the pulldown bar with an overhand or underhand grip. Pull the bar down to your clavicle, or top of the chest, while keeping the head looking up. Slowly, allow the bar to return to the starting position. Be sure you are not using momentum to assist by swinging forward or backward.
Bent-Over Rows
Bent-over rows are performed with free weights, either dumbbells or a barbell. Start by standing upright with your back arched and your feet slightly wider than shoulder width. While holding the weight at thigh height, slowly bend at your hips so that your back, while still arched, is parallel to the floor. Allow your arms, and the weight, to hang perpendicular to the ground. Using an underhand or overhand grip, pull the bar up to the chest, keeping your elbows tight to your body. Your hands should end up next to your ribs. Slowly lower the weight back to the starting position. Be sure that you do not lift your back at any point during the exercise. Keep your head looking forward throughout the movement.
Seated Pulley Row
The seated pulley row is performed on a seated pulley machine. Be sure your feet are firmly on the ground or foot pad. Slightly lean forward at the hips to grasp the handles. Return to an erect position. Pull the handle to your body, at chest height, so that your hands touch your ribs. Slowly return the handle to its starting position. To ensure that you are not using momentum to help with the pull, do not allow your upper body to jerk the weight back to your body.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "NSCA's Strength and Conditioning Journal"; Bodyweight Training: A Return to Basics; Jeffrey Harrison, CSCS, NSCA-CPT; April 2010
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