Back Training General

>>39612745
you're not wrong, but power cleans and snatches are pretty technical lifts, plus i'd have to go to a crossfit gym or one with bumper plates - my current one doesnt have em

i do a full body workout 4x per week, and have a bretty good back i guess


A
zercher squat
push press
chest supported rows
farmers walks

B
semi sumo stance diddly
db bench
pullups / chinups
bicep curls

AxBxAxBx etc

>>39612857
>semi-sumo stance deadlift
You mean like a squat stance DL?

>>39612857
what do farmer carries work that deads don't?

>>39612907
>>39612927
> You mean like a squat stance DL?
yes. i'm pretty tall (190cm) with long femurs and regular diddly was shitting on my lower back. regular sumo is plain uncomfortable. i chose this stance because it's the most comfortable one plus it has a carryover to daily activities, just like zercher squat

>what do farmer carries work that deads don't?
they pretty much turn my forearms and traps into jello, which means they obviously work these muscles more than diddly
besides, i like to use double overhand on diddlies, and need an extra exercise to keep forearms strong.

alphadestiny tells me to do rackpulls
is he correct??

>>39613015
If you suck at locking out the deadlift then ya. They're not much use for anything else

>>39612972
traps really? but I dead 100s of more than I farmer carry

>>39613063
i do 3x60metres with a 40kg dumbbell in each hand
it's probably because i'm walking, bobbing up and down that traps get fried

cant even do one pull up
what's the fastest way to get there? Not fat, just weak

File: Pullup progression.png (373KB, 1440x2560px) Image search: [Google]

373KB, 1440x2560px

>>39613267

>>39613273
that's good but i cant even do 1

>>39613288
Then you simply do not know how yo do a proper chin-up...

https://youtu.be/4LJolFAT_cQ

>>39613288
>do negatives
or
>buy a resistance band

>>39613267
if you cant do one do half pullups, start with 5x3 and see how you get on

>>39612745
are very heavy power shrugs memey?

how tf do I grow my traps?

I live in a town of 100 ppl with no gym.

my equipment:

gymnastic rings, dip belt, and 1 adjustable dumbbell that I can load up to 210lbs.

>>39613521
Do you even have to ask?

fair point

>>39613267
If you can't do a full pull-up, just assist yourself by jumping into the motion as much as you need to and get a decent volume in 3x a week, I'd recommend.

bump fgt

>>39613267
negativez

That's a full snatch, though, and if you're using the snatch to develop the back it would be best to hold it through the full range of motion, which gives you more TUT and 'more active' recruitment of all the musculature. If you *can't* squat snatch, then try power snatch a weight AND THEN doing sever overhead squats. Great core stability workout.

File: back.jpg (81KB, 1150x779px) Image search: [Google]

81KB, 1150x779px

This is me, ask any question you want.

>>39613031
if you suck at locking out, you probably just don't keep a straight back.