Looking
to build the supporting strength of your entire back? I've got
an exercise that will do the trick and, surprise, it's not technically
a back exercise! What is it? It's the Barbell Squat Support
and it's easily described.
Basically,
you pile as much weight as you can handle on the bar, using
a power rack of course! Do a lockout partial squat and just
hold it there for as long as possible. That's it! All you're
doing is supporting that weight across your back for as long
as you can hold it.
For
this exercise, I HIGHLY recommend using the Manta Ray. Click
here for more info on the Manta Ray. It's a plastic molded
device that snaps onto the bar and more evenly distributes the
weight across a larger area of the back. This thing is a MUST-HAVE
for any serious trainer, especially if you're interested in
doing very heavy squatting, lockouts or partials.
When
doing this exercise, be sure you have a bar rated high enough
to take the weight you're using. Most cheaper bars will only
go to 600 lbs without bending. You may bend a gym bar permanently
if you go higher with this (I've done that so I know it can
happen!).
This
exercise not only builds all the support structures in your
back, the hormonal effects of supporting such a tremendous load
can't be emphasized enough. It's really THE best weight-bearing
exercise a person can do. Even if you can't do full squats,
you'll develop great total-body strength by doing this one.
Be sure you're using a good power rack for this with the safety
rails set so you only have to squat up a an inch or two to get
into position.
This
exercise will develop the erector spinae, traps, and every minor
spinal supporting muscle all the way down your spine. The load
is so great, everything has to contribute in order to support
the weight.
When
setting the rails, keep in mind that when you go very heavy,
the bar will bend (if it's a good bar, it won't be permanent,
though). You may need to take this into account when setting
safety rail height.
Want
to see what this can do for your back development? These are
two pictures of my back...I show these not to show off but to
show you what kind of solid back development you can get with
extremely heavy supports!
