Build Back Strength With Your Body Weight

January 12, 2013 | Bill DeLongis | Featured in the Winter 2013 Issue

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Getting a strong back doesn’t always mean you have to load a bar or machine with massive amounts of weight. In fact, one of the simplest and most effective ways to build your back is with your own body weight.

Bodyweight exercises like Pull-Ups require minimal equipment, so they can be performed anywhere you have a bar and ample headroom. Yes, you are only lifting your own weight, but that doesn’t mean you won’t make strength and size gains. And because the moves force you to engage your core to maintain proper form, you’ll build core and back strength at the same time.

Bodyweight moves are also a safe way to build a foundation of strength for more advanced exercises, like Power Cleans or Snatches. Having a strong back helps you handle heavy weight, reducing the risk of injury from a breakdown of form.

The following bodyweight back routine requires only a pull-up bar and TRX straps. If you don’t have TRX, resistance bands will do. Perform this workout once or twice per week, resting 60 to 90 seconds between sets.

Find more effective back exercises through STACK's Guide to the Back.

Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
Bill DeLongis
- Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's...
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