Bringing (the) sexy back
One of the hardest things to sell to a new client is the importance of working on your back. So much attention is being given to the pecs, biceps and abdominals that the entire posterior chain is forgotten. Although it's not as bad as it used to be (with the proliferation of the kettle bell), the "absent butt" disease is still making its rounds in gyms and fitness centers everywhere, especially among the male population. It's time to put a stop to that.
The ironic thing is that training for the back will actually make your abdominal and pecs "pop" out more because you'll be standing straighter, never mind the health benefits like better breathing, less headaches, or less hip and knee pain. What usually accompanies the "absent butt" disease is the "shy type" syndrome (aside from the Johnny Bravo sickness which we'll get to in the later weeks), where your arms are perpetually rotated inward because of the strength (and tightness) of your anterior or front muscles.
The entire posterior chain is pretty intricate with a lot of muscles layered on top of each other from the top of the head all the way down to the soles of your feet. Also, we can't forget about the delicate spine running right down the middle and ending at your glutes which then connect to your hamstring and to your calf and Achilles. This forms a chain of muscles that can actually be trained as one, or in segments depending on your preference and equipment. No matter, what's important is that it gets some attention in your training programs and below is a circuit routine that you can do that will hit the entire posterior chain.
You can do it as a circuit which is what I prescribe, especially if you're familiar with the exercises already, or you can do it one at a time resting for 1 to 2 minutes in between each set. Do 10 reps per exercise except for the last one which you'll do for 25 reps. Do 3 rounds of this circuit or 3 sets per exercise.
Here's a link of the exercises described below.
1. Deep Squat to Press - A great exercise for the glutes and back as well as the quads which are not part of the posterior chain but we'll work them anyway. Grab a pair of dumb bells that you can press overhead 10 times. Start there, then if it feels light, go heavier on the next round. Stand straight with your feet shoulder width apart and with the dumb bells on your shoulders. Squat down low as if you want to get your butt all the way to your heels (which you might be able to do) then explosively stand up and press the weight up at the same time.
2. Single leg Romanian Deadlift to Row - This is a complex exercise that combines balance, single leg strength, hip mobility and core stability. Add the row and you get to work your upper back as well. Stand with a dumb bell on the right hand. Balance on the right leg and bend down, keeping your as engaged and your knee extended (straight). Lift your left leg up as you bend down and then pull the dumb bell up to your stomach keeping the elbow up. Finish the reps for one side before moving on to the other side.
3. Sprinter's lunge - This works your glutes, calves and yes, even your quads. Grab a pair of dumb bells and stand straight. Lift your right knee up keeping it bent at 90 degrees. This is your start position. Lunge forward, making sure to bend both knees with your back leg barely hovering from the floor. Explosively lift the front leg back up to starting position. Finish one side before doing the other.
4. Narrow grip push ups - Yes, push ups develop the chest, but narrow grip push ups put more emphasis on the triceps.
5. Pull ups or Low Rows - These are two options that work your lats or the wing shaped muscles found in your back. If you can't find yours, then just check out Michael Phelps in this picture. Now, THOSE are some well developed lats. If you can't do pull ups yet, start with the low row and then gradually progress to pull ups. Also, you're not trying to break a record here so don't do kipping pull ups. Pull ups can actually be dangerous when done the wrong way because it isolates almost the entire upper body. The shoulder can get impinged or worse if you don't do it the right way so make sure you do it right.
6. Kettle bell swings - This is really becoming one of my favorite exercises simply because it's so fun to do and it hits you in so many ways. And of course, it's a great hip and back exercise. A kettle bell swing done correctly should recruit your glutes and hamstrings more than your quads and lower back. It's not a squat, it's a hinge. You hinge at the hips and thrust your hips forward explosively and contract your glutes and abs at the top of the movement. Then just let the kettle bell take its natural course down and back behind you (don't kill the momentum), and repeat the movement.
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Editor's note: The blogger's views do not represent Yahoo! Southeast Asia's position on the topic or issue being discussed in this post.
