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!