Toned Back

2010 Colorado Cougar’s Training Zone: The Toned Back Zone A strong, toned back is often considered one of the best parts of a Cricketer. More importantly, a strong, healthy back is of the utmost importance to functionality. Strengthening the musculature in your upper back can help alleviate the rounded shoulder syndrome, which in turn can greatly improve your posture, help you feel better, and even make you appear taller. And, how often do you hear people complain of low-back pain? Oftentimes, simply strengthening the low back, with exercises such as number four and five below, can assuage this pain. Don’t be fooled by the notion that a weight belt is a good way to help strengthen the lower back. In fact, it does the opposite: Using a weight belt actually results in the weakening of your low back by providing external support that keeps you from strengthening the very muscles that need it most. The better and much more functional option is to train those specific low back and core muscles so they can become stronger and provide your body with the internal support it needs. Together, the exercises below target your entire back, and have the potential to lead you to better posture, less back pain, and a better position of delivery. The workout Always complete a five- to 10-minute cardio warm-up before weight training. For a complete back workout, perform these exercises in the order they appear, completing two to four sets of 10 to 15 repetitions. For the one-arm exercise, do your reps with the first arm, followed immediately by the other arm, to complete one set. Make sure that the weight you use causes you to fatigue by 15 repetitions; if you can complete more than 15 reps, add more weight. For the exercises that use only body weight, do as many reps as you can, maintaining proper form. Don’t forget to watch your form, work hard and— of course—have fun! 1. one-arm rows Rows are one of the best exercises for your back. Doing them this way increases the intensity and makes your whole body work! Starting position: Use a cable or band attached to a door (or wrapped around a pole) at hip level. Position yourself far enough away from band attachment to give you the appropriate resistance and hold onto handle(s) with one hand, arm straight out. Keeping your back straight and chest high lower your body until you are positioned in a three-quarter squat. Do not let your knees travel over your toes. The exercise: Keeping your torso tight and facing forward, slowly exhale and pull band handle back as far as you can. As you pull, concentrate on keeping your chest high while retracting your shoulder blade in toward your spine. Hold end position for a second, then slowly straighten your arms back out to starting position, inhaling. Repeat. Tip: Do not let your torso rotate as you do this exercise; it should remain facing forward at all times, forcing your core to stabilize your body. 2. Pullovers Pullovers target your lats; doing them on a stability ball also challenges your core and glutes. Starting position: Lie on a stability ball so your shoulders and head are supported. Holding one dumbbell, get in a bridge position by squeezing your glutes to keep your hips flat and parallel to the ceiling, and placing feet shoulder-width apart, knees directly over your ankles. This position should be maintained throughout the entire exercise. Hold the dumbbell perpendicular to your body straight above your chest with both hands, palms facing the ceiling. The exercise: Inhaling and keeping your elbows slightly bent and locked, slowly lower dumbbell back and behind your head. Lower until you feel a stretch in your arms and lats, then pause and slowly pull dumbbell back over your head to chest level, exhaling. Repeat. Keep your torso tight and do not let your hips sink during the exercise. Caution: All of the motion in this exercise should come only from your shoulders. Do not let your elbows move—doing so will turn this into a triceps exercise. 3. Rear delt rows This exercise targets both the upper back (trapezius and rhomboids) and your rear deltoids. Starting position: Sit on a stability ball holding a dumbbell in each hand. With your knees at 90 degrees, bend over so your chest rests on your thighs and upper body is parallel to the floor. Let your arms hang down straight from your shoulders, palms facing behind you. The exercise: Keeping your torso tight and neck straight (look at the floor), exhale as you slowly bend your elbows up until they form a right angle. As you lift the weights, squeeze your shoulder blades together and hold for a second at the top. Slowly lower dumbbells back down, without letting them touch the floor. Repeat. Tip: Your elbows should remain in line with your shoulders during the entire exercise, pointing straight out instead of behind you. 4. Reverse back extensions This is one of my favorite low back and core exercises. You will definitely feel it! Starting position: Holding on to a bench, lay face down so your lower body is hanging off, flexed at the hips, with your knees bent and almost touching the floor. The exercise: Slowly draw your abdomen in, squeeze your glutes, and extend your legs until your body is entirely straight. Pause at this point, then slowly inhale and pull legs back in to starting position. Repeat. Tip: Do not hyperextend your back. Your feet should not rise above the rest of your body. 5. Stability ball cobras Low back exercises are extremely important and should be a staple in any back workout. This one is very basic, but effective. Starting position: Lie on stability ball and position yourself so the ball is under your abdomen, and legs are straight behind you. Let your arms hang down from your shoulders. The exercise: Tighten your abdomen, squeeze your glutes, and lift your torso up while pinching shoulder blades down and back. Keep your chin tucked! Your arms should rotate back as shoulders retract, palms turning outward away from your body, and thumbs up. Hold and slowly lower back to starting position. Repeat. Tip: If you have a hard time balancing or staying on the ball during this exercise, start with the soles of your feet against a wall for extra support.

2010 Colorado Cougar’s Training Zone:

The Toned Back Zone

A strong, toned back is often considered one of the best parts of a Cricketer. More importantly, a strong, healthy back is of the utmost importance to functionality.

Strengthening the musculature in your upper back can help alleviate the rounded shoulder syndrome, which in turn can greatly improve your posture, help you feel better, and even make you appear taller. And, how often do you hear people complain of low-back pain? Oftentimes, simply strengthening the low back, with exercises such as number four and five below, can assuage this pain.

Don’t be fooled by the notion that a weight belt is a good way to help strengthen the lower back. In fact, it does the opposite: Using a weight belt actually results in the weakening of your low back by providing external support that keeps you from strengthening the very muscles that need it most. The better and much more functional option is to train those specific low back and core muscles so they can become stronger and provide your body with the internal support it needs.

Together, the exercises below target your entire back, and have the potential to lead you to better posture, less back pain, and a better position of delivery.

The workout

Always complete a five- to 10-minute cardio warm-up before weight training.
For a complete back workout, perform these exercises in the order they appear, completing two to four sets of 10 to 15 repetitions. For the one-arm exercise, do your reps with the first arm, followed immediately by the other arm, to complete one set.
Make sure that the weight you use causes you to fatigue by 15 repetitions; if you can complete more than 15 reps, add more weight.
For the exercises that use only body weight, do as many reps as you can, maintaining proper form.
Don’t forget to watch your form, work hard and— of course—have fun!

1. one-arm rows

Rows are one of the best exercises for your back. Doing them this way increases the intensity and makes your whole body work!

Starting position: Use a cable or band attached to a door (or wrapped around a pole) at hip level. Position yourself far enough away from band attachment to give you the appropriate resistance and hold onto handle(s) with one hand, arm straight out. Keeping your back straight and chest high lower your body until you are positioned in a three-quarter squat. Do not let your knees travel over your toes.

The exercise: Keeping your torso tight and facing forward, slowly exhale and pull band handle back as far as you can. As you pull, concentrate on keeping your chest high while retracting your shoulder blade in toward your spine. Hold end position for a second, then slowly straighten your arms back out to starting position, inhaling. Repeat.

Tip: Do not let your torso rotate as you do this exercise; it should remain facing forward at all times, forcing your core to stabilize your body.

2. Pullovers

Pullovers target your lats; doing them on a stability ball also challenges your core and glutes.

Starting position: Lie on a stability ball so your shoulders and head are supported. Holding one dumbbell, get in a bridge position by squeezing your glutes to keep your hips flat and parallel to the ceiling, and placing feet shoulder-width apart, knees directly over your ankles. This position should be maintained throughout the entire exercise. Hold the dumbbell perpendicular to your body straight above your chest with both hands, palms facing the ceiling.

The exercise: Inhaling and keeping your elbows slightly bent and locked, slowly lower dumbbell back and behind your head. Lower until you feel a stretch in your arms and lats, then pause and slowly pull dumbbell back over your head to chest level, exhaling. Repeat. Keep your torso tight and do not let your hips sink during the exercise.

Caution: All of the motion in this exercise should come only from your shoulders. Do not let your elbows move—doing so will turn this into a triceps exercise.

3. Rear delt rows

This exercise targets both the upper back (trapezius and rhomboids) and your rear deltoids.

Starting position: Sit on a stability ball holding a dumbbell in each hand. With your knees at 90 degrees, bend over so your chest rests on your thighs and upper body is parallel to the floor. Let your arms hang down straight from your shoulders, palms facing behind you.

The exercise: Keeping your torso tight and neck straight (look at the floor), exhale as you slowly bend your elbows up until they form a right angle. As you lift the weights, squeeze your shoulder blades together and hold for a second at the top. Slowly lower dumbbells back down, without letting them touch the floor. Repeat.

Tip: Your elbows should remain in line with your shoulders during the entire exercise, pointing straight out instead of behind you.

4. Reverse back extensions

This is one of my favorite low back and core exercises. You will definitely feel it!

Starting position: Holding on to a bench, lay face down so your lower body is hanging off, flexed at the hips, with your knees bent and almost touching the floor.

The exercise: Slowly draw your abdomen in, squeeze your glutes, and extend your legs until your body is entirely straight. Pause at this point, then slowly inhale and pull legs back in to starting position. Repeat.

Tip: Do not hyperextend your back. Your feet should not rise above the rest of your body.

5. Stability ball cobras

Low back exercises are extremely important and should be a staple in any back workout. This one is very basic, but effective.

Starting position: Lie on stability ball and position yourself so the ball is under your abdomen, and legs are straight behind you. Let your arms hang down from your shoulders.

The exercise: Tighten your abdomen, squeeze your glutes, and lift your torso up while pinching shoulder blades down and back. Keep your chin tucked! Your arms should rotate back as shoulders retract, palms turning outward away from your body, and thumbs up. Hold and slowly lower back to starting position. Repeat.

Tip: If you have a hard time balancing or staying on the ball during this exercise, start with the soles of your feet against a wall for extra support.