4 Ways To Strengthen Your Back Muscles as an MMA Fighter

The back muscles are very important in creating the coveted V-shape that so many fitness-conscious men want to achieve. However, they are more than just aesthetic. The back muscles are among the most important in the entire body. Your back supports your spine, and your spine is the main skeletal structure that provides the structure for your body. Strengthening these muscles can help reduce back pain and prevent injuries that can cause it. It helps improve your posture and allows you to lift heavier weights than you’re lifting now.

Here are some specific examples of exercises you can do to strengthen your back.

1. Leaning oars

There are several different variations of back rows that you can do. This variation involves pulling against gravity, resulting in more of a workout. You can further increase the intensity of your workout by using barbells to lift heavier weights, but you can also use dumbbells if you like.

Keep your hands slightly wider than shoulder-width apart while holding the barbell or a pair of dumbbells above your head. Bend your knees while keeping your back straight. Continue to keep your back straight as you bend at the waist. Your upper body should be more or less parallel to the ground. A single rep involves pulling the bar to your chest and slowly lowering it after a one-second pause in between. You can do at least eight reps, but don’t try to do more than 12.

2. Deadlift

The deadlift works almost every muscle in your back. It is also very good for the legs and abdominal muscles. The key to deadlifting correctly is to roll the bar up through your shins and thighs and then down through your body while keeping your back in a neutral position. This helps you avoid injury by putting too much pressure on your back.

The starting position of the deadlift is similar to that of the bent over row. The difference is that in the deadlift, you straighten at the waist to return to a standing position, while in the bent over row, your upper body remains parallel to the ground. As with the incline row, you should aim to deadlift eight to 12 reps. You can start to see great results even if you do this once a week.

3. Farmer’s Walk

In the farmer’s walk, you pick a target and walk towards it with short, quick steps while carrying a weight in your hand on either side. This can be a barbell or a kettlebell. You complete the rep by turning around when you reach the target and walking back to where you came from. A farmer’s walk is a great way to reduce belly fat, and in addition to working your back and shoulders, it also helps build grip strength in your hands.

4. Pull-ups

Pull-ups are also called chin-ups, and there are many benefits to doing them. You don’t need barbells or dumbbells to do this exercise. All you need is a sturdy horizontal bar to support your weight. The pull of gravity provides the necessary resistance as the muscles in your arms and back lift your body off the ground and into the air to lift your chin over the bar.

You can do pull-ups with your palms facing toward you or away from you. Palms facing you engage the biceps more, while palms facing out forces the latissimus dorsi to take on more responsibility for lifting your body. Therefore, you can adapt this exercise to focus on your back and alternately your upper arms as needed.

Mikkie is a freelance writer from Chicago. She is also a mother of two and loves sharing her ideas on interior design, budgeting, and DIY. When she’s not writing, she’s chasing the little ones or rock climbing at the local climbing gym.

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