PUBLISHED ON Dec, 06, 2024
Complete Bulletproofing for Your Entire Back
When we talk about “bulletproofing” our bodies, it often brings to mind strengthening our legs, core, or even shoulders. But what about our back? The back—spanning from the low spine up through the traps and neck—is crucial for everything we do, from lifting and carrying to standing tall with good posture.
When it comes to training your back, it is important to understand that we must be training our back in all the different ways the back was made to move.
If your back can laterally bend, flex, hyper extend, rotate side-to-side, then why aren't we training it in all of those different motions?
Today we are giving you a complete guide on all the essential movements to bulletproofing your entire back in all ranges of motion.
Let’s dive in!
1. 90-Degree Back Extension
The 90-Degree Back Extension is a powerhouse movement that targets the low back, glutes, and hamstrings. For those focused on building low-back strength, this exercise is key.
When you perform a 90-Degree Back Extension, you’re teaching your low-back muscles to activate alongside the glutes and hamstrings, creating a strong foundation that supports everything from posture to heavy lifting.
The strength curve of the 90-Degree Back Extension is harder at the top and easier at the bottom.
2. Reverse Hyper
The Reverse Hyper is a unique movement that both strengthens and promotes recovery in the lower back. By swinging your legs in a controlled motion, this exercise brings blood flow to the low back, aiding in recovery and minimizing soreness.
This is especially useful for people who experience low-back stiffness or tightness after intense training or long days of sitting.
3. 45-Degree Back Extension
While the 45-Degree Back Extension works many of the same areas as the 90-Degree version, it has a different strength curve. The 45-Degree version is harder at the bottom and easier at the top. Training both variations of the Back Extension ensures that you are getting strong in in both ranges of motion.
4. QL Raise
The Quadratus Lumborum (QL) Raise targets the deep core muscles that connect the low back to the hips. When these muscles are weak, it often leads to stiffness or discomfort in the low back and hips. Strengthening the QL through this exercise builds stability and control, and lateral mobility giving you a more solid foundation for movement and reducing pain.
5. Trap-3 Raise
Sitting and slouching can weaken the mid-traps, leading to rounded shoulders and poor posture. The Trap-3 Raise targets this neglected area, helping to improve posture and support a stronger upper back. Over time, strengthening the mid-traps can have a profound effect on overall back health, improving alignment and balance.
6. Sorenson Hold
The Sorenson Hold is a challenging isometric exercise that tests the integrity of your low back muscles. This movement requires you to hold your torso in a straight line parallel to the ground, engaging the lower back and core. Ideally, the goal is to work up to holding this position for 2-3 minutes, but beginners may only be able to hold it for 30 seconds—and that’s completely okay! The key is to build strength over time.
7. Full-Range Pullover
The Full-Range Pullover is a fantastic movement for anyone who spends a lot of time sitting or on their phone.
Though it may look like an upper body movement, it opens up the shoulders and upper back, countering the forward posture that so many of us develop from hours at a desk. By increasing mobility in the shoulders and upper back, this exercise can improve posture and alleviate tension.
8. Face Pulls
Face Pulls are a key exercise for building upper back strength, targeting the traps, delts, and shoulders when performed correctly.
Incorporating Face Pulls into your back bulletproofing routine enhances posture and reinforces upper back stability.
9. GHD Sit-Ups
GHD Sit-Ups offer two powerful benefits: they strengthen the abs in a fully lengthened position and train the spine through a deep range of extension. Although this movement may feel challenging for beginners, achieving it pain-free is an excellent indicator of a strong, healthy back.
Conclusion
Screenshot for quick reference of the 8 best back strength movements:
- 90-Degree Back Extension – Targets the low back, glutes, and hamstrings.
- Reverse Hyper – Brings blood flow to the low back to aid recovery and minimize soreness.
- 45-Degree Back Extension – Focuses on the mid-low back and hamstrings.
- QL Raise – Strengthens deep core muscles connecting the low back to the hips, helping relieve stiffness.
- Trap-3 Raise – Trains the mid-traps, improving posture and upper back health.
- Sorenson Hold – Isometric hold to test and build low back endurance.
- Full-Range Pullover – Opens up the shoulders and upper back, countering forward posture from sitting.
- FacePulls – Strengthens the neck, helping counteract the effects of looking down at screens.
- GHD Sit-Ups - Trains the back in the end ranges of extension and strengthens the abs in their weakest position.
Bulletproofing your back doesn’t happen overnight, but by incorporating these 9 movements into your routine, you’ll build a stronger, more resilient back that’s ready to handle whatever life throws at you. From the low back to the traps and even the neck, each of these exercises play an important role in creating a well-rounded, pain-free back.
Remember, a bulletproof back is about strength, mobility, and endurance. Start small, be consistent, and enjoy the benefits of a back that’s ready for anything.
The biggest thing all of these movements have in common? They can ALL be done from ONE home gym machine that would fit in your closet. (No seriously)
The Hyper Pro All-in-One home gym machine, gives you 9 different machines in ONE compact piece of equipment.
With the Hyper Pro you could incorporate all of these movements into your routine in less than 30 minutes a day because, the Hyper Pro makes it so easy!
