Back Strength: The secret to unlocking gainz
Squat. Bench. Deadlift. Repeat.
These lifts make up the majority of our training and of course, are the focus for building strength. You want that gnarly total, which means that many athletes will solely emphasize their main lifts. This comes from a good place, as training with passion & purpose will lead to success.
Yet, as a result, the upper back muscles can often become neglected. This is somewhat ironic, as upper back strength supports each lift in the Big 3. Beefing up those supporting muscle groups will also beef up that total. Plus, who doesn’t love a juicy pair of lats?
No matter what type of strength athlete, but especially for Powerlifting, the upper back creates a stable foundation all that you do. Once these muscles become forgotten, your strength & overall development will reflect that.
What even is your “upper back”?
Referring to muscle groups such as the lats, rhomboids, and traps; the upper back plays a major role in the stability and mobility of the shoulder. If the upper back is weak or tight, your overall movement patterns will be affected. Pulling the arm in toward the body, squeezing the shoulder blades together, pulling your shoulders upwards or downwards, rotating the arm inwards, extending the shoulder: these are all motions performed by your upper back muscles.
Essentially, many different movements rely on your back strength. The upper back is a fundamental component of many lifts and your performance as a whole.
How A Stronger Upper Back Supports Training Performance:
Aids in stability & tension in each lift-
We want to stay tight when lifting heavy; for improved safety, control, stability, and maximizing force transfer. The upper back plays a significant role in doing so. When tension is maintained, movement efficiency is optimized, leading to greater strength. In Powerlifting, every small, minute detail matters. A stable base of support via your upper back optimizes these details. After all, whether your lift was more vs. less efficient can make or break a PR.
2. Hypertrophy supports Powerlifting success.
Strength and size have a mutual relationship. A larger muscle can (potentially) produce more force because of the greater cross-sectional area. This means that hypertrophy work is an essential part of building strength. Especially for the traps, rhomboids, lats, etc., as they're relied on to support your lifts.
Incorporating accessory work dedicated to these muscles will help increase size, boosting your lifts in the long run.
3. Longevity & Helping You Stay healthy.
Many believe that Powerlifting is a dangerous or “unhealthy” sport, leading to injuries or imbalances. Sure, if all your training consists of is max-effort SBD. But, this is not an inevitable destiny.
Upper pulling movements are vitally important for strength athletes; not just for better performance but for longevity. After all, we want to keep pushing for those numbers, right? We want to continue achieving in this sport, right?
Performing more pulling movements improves shoulder stability: a joint that’s already less stable. A lack of upper back work can lead to decreased shoulder mobility & stability.
More pulling can also improve lower back health, movement patterns, and overall technique. Therefore, if you want to achieve gains for a long time, not just a good time, targeting these muscles will be an integral piece of the equation.
Not only does a strong upper back indirectly support your training; it also directly affects the execution of each lift. Think your lats, rhomboids, and traps aren't involved? Think again.
By engaging the upper back and being aware of its involvement, you can be on your way to hitting bigger numbers with better execution.
How the upper back is involved in each lift:
Squat: Many lifters think of the squat as just a “leg” exercise. This is far from the case. Squatting recruits nearly every muscle in your body. Where does the barbell rest? Across your upper back.
Without those muscles to hold it there, you’d collapse under load (and some lifters do). When performing the lift, your upper back serves to keep the bar secured, transfer force throughout your body, and maintain an upright position out of the hole, so you don’t lose tension when that weight gets heavy.
To successfully engage your upper back during squats, here are some cues to help:
-"Squeeze your shoulder blades together, create a 'shelf' for the bar."
-"Keep your elbows underneath the bar."
Additionally, playing with your grip width can help you find a strong, tight position with the most support.
Bench Press: One of the most misunderstood lifts, Bench is a lift known by any gym bro. Many believe it to be just "chest, shoulders, and triceps." However, when strength is the goal, every muscle group is essential in executing the lift. The upper back muscles create a strong, stable arch, increasing the force exerted on the barbell, decreasing the range of motion, and keeping those shoulders in a safer position. Additionally, lat tension helps with a controlled descent, bar path, stability during the pause, and overall, improves the efficiency of your press.
To achieve these benefits, do the following:
-First, be patient in your setup. Imagine holding a penny (or a banana) in your scapula, squeezing the shoulder blades together. Then, pull your shoulders down (away from your ears).
-Imagine the bar is a glowstick, and you want to "break it apart." Doing so will help with lat engagement.
Deadlift: The lift we all know and love. Your back is heavily involved in the movement. Technically considered a “pull,” deadlifts engage your posterior chain, including your traps, rhomboids, and lats. A strong upper back helps maintain proper spinal position, keep the bar secured to your shins, and improve your lockout strength.
To maintain that solid back tension during the pull, think of:
-"Protecting your armpits;" imagine that you're holding an orange in each and want to make orange juice.
-"Scraping your shins;" pull the bar in towards your body. The barbell is your best friend, don't let it stray away!
For building strength, maximizing gains, staying healthy, *and looking like a badass*, incorporating plenty of upper back accessory work will benefit you. On that note, perform not only *some* upper pulling work, but a variety, too.
Pull both vertically and horizontally.
Pull with heavier & lighter weight variations.
Unilaterally and bilaterally.
Isolation and compound movements.
Doing so will allow you to achieve the most overall development, carrying over to greater gainz.
Speaking of variations, here are 5 of our favorite upper back accessories to incorporate:
Pendlay Row.
Pendlays allow you to train the row explosively, building power in your pulls. Additionally, because of the momentum, you’re able to load the exercise more heavily, increasing back strength. Pendlays mimic the hip hinge, making them a phenomenal deadlift accessory, as holding this position under load will help improve your lower & upper back endurance.
When performing Pendlays, make sure the bar stops fully on the ground between each rep. The movement starts and ends with the bar on the floor.
2. Seal row.
The seal row removes any momentum from your lower body, relying solely on your upper back. Go with a swiss bar for a neutral grip, or the traditional style with a barbell. Seals are performed face-down on a bench, chest-supported, with a full range of motion. In turn, complete scapular retraction (squeezing of the shoulder blades) is reached. Pulling through different ranges of motion lets you achieve the best bang-for-your-buck.
3. Chin-ups:
A classic exercise, chin-ups also have carryover to Powerlifting. Chin-ups improve grip strength-an extra benefit for deadlifts-and recruit those elbow flexors that can often get neglected. Chins also help improve shoulder stability, core strength, and the underhand grip adds some variety to your pulling repertoire.
Can’t do a bodyweight chin-up yet? Perform eccentric-only or band-assisted variations to reap the benefits.
4. Face Pulls-
One of our favorite accessories here at Ironside; face pulls are beneficial for damn near anyone. Training shoulder external rotation, improved mobility, strengthened rear delts, rhomboids, traps, are all benefits of this exercise. Face pulls help with scapular stability: improving tension in each lift- and keeping those shoulders nice and healthy when they start getting cranky. The inherent support from the cable machine allows you to emphasize your working muscles.
5. Dumbbell Rows:
A classic for a good reason, Dumbbell rows allow you to train each arm unilaterally. Single-arm work will help address any strength deficits or weaknesses, ensuring that each lat gets trained effectively. When performing mostly bilateral lifts, imbalances can ensue, making unilateral work essential. DB rows also require more core strength because of the one-arm aspect. With countless perks, these are a staple accessory lift.
All in all, a giant pair of lats aren’t just aesthetically pleasing. Your upper back is essential for building strength, improving technique, and staying healthy. Neglecting your pulling work is only a choice you'll regret in the long run. If you want to be a great athlete, the little things matter. Some variation of upper back work performed 2-4x a week is generally a good rule of thumb. Train your pulling accessories with intention and priority. Your body (and total) will thank you.
