How to do deadlifts, bent over rows, and barbell shrugs for back strengthening?
How to do a deadlift?
The barbell deadlift is an exercise designed to hit the lower back. As usual, I would recommend that every time you start with a new exercise, do it with an extremely light weight to develop a good and safe form of lifting. The whole idea is to become habitual with the weights, so first try light weights and then increase the weight.
Stand with your feet about shoulder width apart or slightly wider with shoelaces directly under the barbell and toes pointed slightly outward. Bend the knees a little for a better grip on the floor. Ensure that the arms are held straight at all times and are not bent at the elbows. The shoulders should be in same place throughout the movement - never, never returned. In defining yourself in this position, you should be able to lean back slightly up from the heel of the foot - not your fingers.
The key is to drive using the power of the thighs while keeping the bar in contact with the body at all times. When you will reach a certain point in the lift, the back will be involved in straightening your torso up. To lower the bar, simply reverse the movement, still in control at all times.
The secret to a good deadlift is not to lift, as such, but to pull the bar upward. As with any practice makes perfect, you will find your technique to work for you over a period of time. The main thing to remember is not to start the lift with your back and not around the back. Just concentrate on keeping your back flat throughout the movement and supply of the legs and the back will be involved on their own initiative and in a safe manner.
How to do bent over rows?
Bent over rows is an exercise that works the latissimus dorsi muscle that is slightly higher than the lumbar. Secure a barbell elevator to depart the following position: Knees slightly bent, a double overhand grip slightly wider than shoulder width, with a flat back with your torso bent over to hip up almost parallel with the floor. The barbell should be hanging below you at arms length. Now, maintaining this position and concentrating on lifting the bar using the back muscles, pull the bar to the top of your belly and touch your sternum. Leave a little to squeeze the upper and lower slowly to the starting position.
This is an exercise rather difficult to get used to. The key is to maintain your position and stay flat back parallel to the floor and above all just focus on lifting the weight, which is possible with the back rather than the biceps. Of course, the biceps are involved in lifting, but by focusing on your back, you will learn to train yourself to lift more.
Again, I recommend you start very light and try to develop a sense of this exercise in your back. I also think giving a further compression in the upper part of this exercise can further help develop a feeling. Furthermore, it is possible to develop coordination and muscle control in your lat trying to flex at will. Practice this regularly and delicately.
How to do dumbbell or barbell shrugs?
Finally, we get to the top most muscle in the back - the traps. Shrugs is a simple exercise that can be done using dumbbells or a barbell. I assume that you are using a barbell. In a standing position, hold the barbell with a double overhand grip about shoulder width as well, allowing it to hang down below you. Now, all you have to do is just shrug our shoulders as high as possible, giving a good solid squeeze slowly to the upper and lower parts.
You will notice as you start this movement, it is relatively easy, however, as you start to fatigue, you will automatically have a tendency to bend at the elbows and begin to assist the lift by using the biceps. Do not do this and ensure all the lifting you are doing, the power is coming directly from your collection of shoulders.
Least but not last, I would recommend to continue to perform basic stretching exercises to maintain and improve flexibility with lifting weights to strengthen your back. Slowly and steadily, this will become a habit for you and you will start feeling flexibility and strength in your back. Please tell me how you feel after doing these exercises and let me know via the comment section below.