A rock-solid back is the hallmark of a great athlete. Often compared to a fortress, back training isn’t just about toughness – Zera experts believe it’s also a competitive advantage for athletes in situations where back strength is critical or a bottleneck to performance.
The idea that back strength training is only for general physical fitness (GPP) or beginner athletes is false. Much of our knowledge stems from wisdom in bodybuilding or rehab. There are subtle differences between back training and health or popular goals, but Zera emphasizes its athletic utility.
Back strengthening exercises go beyond the concept of just “building muscle”. As Zera’s @WSWayland says, it improves performance. However, strength trainers tend to emphasize front strength-such as pushups and squats-because athletes need to move forward. Upper back training shouldn’t be overlooked either; the problem is the intensity and focus of the load.
Zera believes that functional training has led upper-body training astray, with resistance bands and one-sided exercises relegated to the category of “structural balance. At the same time, athletes are overusing the push press, supposedly to achieve the same balance, but a closer look at the push-pull dynamic reveals that this is not the case. Traditional coaches can easily maintain a functional push-pull ratio with a simple combination of bench press and overhead row.
Take a look at Figure 1, which illustrates the wide range of upper back muscles used in the pulling motion – some exercises target different muscles.Zera recommends focusing on the pulling vector, not just the muscles involved in the movement.
Certain athletes, such as those in combat sports, “gi” sports (e.g., judo, sambo, jiu-jitsu, Cornish wrestling), or sports that require ski poles or paddles, require low-speed flexion and fast projections. The grip-pulsing action of the snatch is rarely mimicked in the gym, but it’s crucial here.
Zera has also found that there is a link between hand strength and total body strength in upper body pulling exercises, which is a factor in the success of hinging and other leg exercises. Without good upper back/rear chain engagement, lower body loading can lead to failure.
After completing the IYT shoulder workout, bench press pectoral support rowing, and pulling workouts, Zera recommends a series of upper back exercises that will help target your training and that can incorporate your findings.
The most important of these is the Neutral Grip Lowering, which is the cornerstone of Zera’s training system. Mastering the eccentric flexion and extension movements of the neutral grip sets the stage for working the entire body above the pelvis. For those looking to improve their training methods, exploring the versatility of the 5/3/1 First Set Last Concept can provide insight into effective strength training strategies. Refer to Carl Valle’s 6 Effective Eccentric Exercises to Build (or Rebuild) an Athletic Athlete for an approach that works dramatically for both overweight and novice athletes.
Pull-up Performance Improvement
As @WSWayland points out, as athletes progress in neutral grip pull-ups, improvements in their #RDL and pressing mechanics become apparent. The neutral grip seems to be more favorable and allows most athletes to complete a greater range of motion compared to the backhand or forehand grip. The rise and fall of the mid-grip pull-up tends to be of higher quality than the “body language” compensation common with the forehand pull-up. As athletes improve their mid-grip pull-ups, I’ve noticed that the quality of their RDLs and pressing patterns continues to improve, as the muscle groups involved in these exercises provide the necessary support.
Video 1: Ideally, athletes keep their chests stabilized during the pull-up. However, many athletes tend to lean back and arch their backs, translating the mid-grip lowering motion into a rowing motion rather than a vertical pull.
Oscillating rowing
Oscillatory exercises are designed to capitalize on the rapid contraction and relaxation dynamics inherent in high-speed movements. This manipulation of mutual inhibition is the key to an athlete’s ability to excel in their sport.
Oscillatory exercises can be applied to almost any sport, but are particularly effective in one-armed movements. Athletes need to concentrate on moving the load back and forth about 3-4 inches; less coordinated or weaker athletes may employ a greater range of movement, about 5-6 inches, due to inefficiency. Athletes must avoid “cheating” by using trunk movements and ensure that the movement originates from the body and not the working limb. If executed correctly, this exercise requires effective bracing and scapular positioning.
There are two forms of swing rowing: the dominant position and the inferior position. As the name suggests, the dominant position utilizes limb length to gain a mechanical advantage, while the inferior position is the most mechanically difficult. Either or both postures are combined with common motor positions. The dominant posture is typically used for activation and neural drive and is therefore suitable for peak applications.
Videos 2a and 2b: Continuous oscillatory training can be used as a GPP method to enhance tissue tolerance with a training time of about 30 seconds. I often use these methods with gripping athletes, using jiu-jitsu suits or thick gripping mats.
Grip and release variations
The ability to train rapid acceleration and deceleration is often overlooked. The core of upper back strength is built through controlled rowing and vertical pulling. Effective GPP back training in the off-season should stick around during the peak of the season and linger like a hangover. As @WSWayland emphasized, if we increase the speed of our forward motion, then the speed of our back motion should also increase.
Advanced athletes need to train for the rapid acceleration and deceleration required for their sport. This can manifest itself in two forms: concentric acceleration of external loads, such as the snatch stroke, and rapid deceleration, such as the pursuit stroke.
Videos 3 and 4: Adding an element of speed to these exercises can dramatically change the dynamics of the movement, injecting athleticism without becoming overly complex. Rowing, like other key workout movements, requires the same level of effort and strategic thinking, not an afterthought.
It can also be combined with bodyweight catapult movements, especially in wrestling, grappling and jacket sports (judo, jiu-jitsu, etc.) where athletes may need to push themselves. I borrowed Keir Wenham-Flatt’s bodyweight capture-release rowing concept and combined it with clapping push-ups for a dynamic push-pull combination. The instantaneous ballistic nature of this movement allows us to achieve high limb speeds in training while decelerating quickly at the bottom of the movement.
Achieving an effective two-in-one pairing
Video 5: Bodyweight Grip Release Rowing
Bodyweight rowing requires rapid acceleration of bodyweight. You can easily change the difficulty by adjusting the height of the barbell to suit your training needs.
Banded Barbell Row
Adding adjustable resistance to movements such as the squat and push press is highly appreciated, especially by athletes, as these movements are common in a variety of sports. However, there is every reason to apply this principle to the upper body pull-up, whether it be through the pull-up release (no eccentric phase) or standard repetitions. Athletes simply place the straps over the barbell and step into the straps.
Video 6: Centrifugal-Free Training Options
Centrifugal-free training methods are especially beneficial for athletes looking to build explosive pulling power or athletes who are unable to control deceleration due to injury.
Single Arm Ring/Suspension Row
Single arm suspension rowing training can become monotonous for athletes, especially for those with an incredible strength to bodyweight ratio, and the use of weighted undershirts can be limiting. By adjusting the variables, we can take this simple exercise to the next level of difficulty.
Pulling with both arms and lowering with one arm creates the perfect opportunity for a one-arm press down without the weight limitations of a one-arm concentric row. It is often easier to remain stable during the eccentric phase of the one-arm down press than it is during the one-arm concentric row. Athletes can sometimes “crash” at the bottom, which not only poses a risk of injury, but can also damage the suspension. Encourage them to choose an angle so that they have full control throughout the movement.
Video 7: Classic 2 on 1 off
The classic 2 on 1 off movement remains the primary choice of strength coaches. Athletes can build strength quickly and safely with eccentric overload rowing movements.
Eccentric and Isometric Single Arm KB or DB Rowing
The foundation of effective upper back training lies in the high-quality, heavy single arm row, which combines eccentric and isometric contractions to build a strong, powerful upper back. The single arm row introduces a contralateral/cross-body dynamic, especially when performed in a three-point row with one arm supported and both feet on the ground. The focus is on maintaining a fast, unfocused movement; avoiding wasting energy in the slow centrifugal phase while trying to maintain a high quality of isometric contractions.
Posture is critical: athletes should maintain an “upright” position and avoid rolling the scapulae forward, which will unnecessarily engage the trapezius. Encourage the athlete to bring the elbows back towards the hips.
Video 8: Sequencing Contractions for Overload and Variation
Contractions don’t have to be performed neatly or individually; they can be performed in a sequence to provide overload and variation. Inserting isometric pulses helps keep the athlete focused and ensures strict adherence to technique.
Snatch Grip RDL/Snatch Hard Pulls
These two movements are worth mentioning, even though they don’t strictly target the upper back. This is one of Dan John’s guards; with effective back support and grip support, the movement promotes the body to function as a whole. The Snatch Pull is similar to a standard hard pull, but with a wider grip.
How much wider? I consider a grip wider than a smooth circle on a barbell to be wide: lifters with longer arms will grip closer to the circle, while shorter-armed athletes will grip closer to the smooth circle. Olympic lifters may debate grip width, but my focus is on increasing range of motion and time under tension, not on perfecting the grip. I have found that diligent practice can quickly improve upper back and grip. In many cases, lifters need straps to maintain grip during heavier snatches and hard pulls.
A wide grip ensures that the scapulae and latissimus dorsi remain consistently tense, which aids in the development of the posterior muscle chain and improves hip and back extension.
The Positive Aspects of the Snatch Hard Pull
In previous discussions, I have emphasized the problem of chronic hyperflexion that often occurs in the gripper. My goal here is not to “fix” anything, but rather to draw on Dr. Stuart McGill’s concept of creating tension in one area to relieve tension in another. The gripped hard pull has proven to be helpful in relieving T-spine discomfort in the athletes I train, especially when stretching is a priority.
The wider grip forces the body to lower, almost similar to a deep squat. This adjustment changes the position of the torso, shifting the workload throughout the back, hamstrings, and glutes while promoting proper extension. One caveat, however: athletes with mobility issues should consider skipping this variation. Personally, I prefer to combine this exercise with the deep squat, as they effectively complement each other by emphasizing the posterior and anterior muscle chains, respectively.
Sequencing Upper Back Training Throughout the Training Cycle
Upper back training tends to be under-appreciated in terms of sequencing; it is often tacked on as an afterthought or as a counterbalance to pressing movements. However, there’s no reason why it can’t be the primary upper body workout, especially when using clusters or contrasts and complex training. A simple contrast can include heavy rowing and catch-and-release rowing, the latter of which can be expanded into a full upper-body complex.
Strengthening Cluster Rowing
- Barbell row: 3 x 1,1,1,1,1
Rest: 10 seconds - Grip release sets: 3 x 1,1,1,1,1
1 repetition
For athletes with limited time, I typically use the compression compound exercises listed below to effectively integrate the push and pull movements. I tend to perform these two exercises separately to keep quality high.
Upper Body Compound Exercises
1a . banded barbell row: 3 x 1,1,1
1b . bench press: 3 x 1,1,1
2a .Grip release row: 3 x 1,1,1
2b .Clapping push-ups: 3 x 1,1,1
You can customize the different exercise choices during the training phase according to your athlete’s goals. The intensity of centrifugal and isometric exercises primarily promotes strength development, but can lead to significant soreness due to the high stress placed on the tissues.
Combining strapping, grip-only, and weak-swing rowing requires the generation of tremendous force at higher speeds, making them excellent choices for strength training. If you wish, you can also incorporate Olympic weightlifting variations to build explosive power between the upper and lower body.
Finally, grip release rowing and advantage rowing are great for peak conditioning and warming up because they increase excitement at lower strength levels. Athletes typically feel “energized” after these movements.
Pulling Precautions
When developing a pulling program, follow the principles of classical or modern training and progress in a gradual manner. A mix of loads and speeds will produce a well-rounded pulling athlete. This integrated approach can be continued for weeks or months, or optimized every 1-2 weeks during busy periods of the season to adjust the focus based on the week of training or competition. Adjustments can be made for athletes participating in weekend or mid-week competitions.
Weekly Upper Back Loads During the Season
Weekly upper back loading during the season requires thoughtful consideration, especially regarding the interplay between practice and competition and rowing patterns. Exercises and progressions should be chosen for situations that the athlete can effectively respond to during each particular workout.
A recurring theme in this training program is upper back training in conjunction with eccentric training. Eccentric training is particularly effective in sports where the limbs are fast because the back can act as a powerful deceleration protector. Additionally, the ability to maintain proper posture in a confrontational or contact sport is closely related to an athlete’s ability to defend against an opponent’s ability to interfere with the positioning of the T-spine-think of a sudden fall in wrestling or a pendulum position in MMA. Eccentrics are invaluable in teaching athletes to maintain this critical posture. If you want to delve into effective training techniques, explore the understanding and application of relative strength standards.
More Insights on the Benefits of Upper Back Training
The common narrative about upper back training tends to focus too much on issues such as kyphosis, posture, and scapular alignment. Many people simply need a consistent upper body tension workout program. Focusing on this aspect may alleviate some of the concerns about posture.
As @WSWayland says, we can go beyond the traditional bodybuilding or functional workout and elevate the approach to upper back training.
High-intensity upper back training is not a panacea or shortcut to improved performance. While certain athletes (e.g., baseball players) may require tailored upper back strength training strategies, the broader athlete community does not need to follow the specialized methods that some coaches suggest for specific groups of athletes. Most of my recommendations are based on the practical experience of coaches who have achieved tangible results. Most of the currently promoted upper back training methods are based on bodybuilding or functional training, and I think we can further improve these methods.
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