8 Exercises to train your back without equipment

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8 Exercises to train your back muscles without equipment. You can build very defined, strong and balanced back muscles with zero equipment.

This happens through control, stability, mind-muscle connection and kinesthetic awareness.

If you know how to apply these methods, you can get more effective results when using weights and other equipment as well.

I teach these skills and the Art of Training in Athlete 20XX method.

Once you learn the methods, you can completely transform the way your muscles respond to all physical training.

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8 Exercises to train your back muscles without equipment. You can build very defined, strong and balanced back muscles with zero equipment.

This happens through control, stability, mind-muscle connection and kinesthetic awareness.

If you know how to apply these methods, you can get more effective results when using weights and other equipment as well.

I teach these skills and the Art of Training in Athlete 20XX method.

Once you learn the methods, you can completely transform the way your muscles respond to all physical training.

Vahvafitness

I've been surprised how much of my back is involved in crawl variations, and I even get pumps in my lats. And just keeping my head up seems to work my traps and even my neck as grown a bit thicker.

You kinda just have to think about what the lats actually do. They bring the arms down, in, and to the sides. So anything that does that involves the lats/back. Gorilla and crab crawl variations I've found work the lats quite a bit, and some variations get my lower lats better than anything in the gym does. The lower lats are involved in moving the hips, so getting that action involved also helps hit the lats more.

Another thing I've tried recently is getting those sliding discs and using them on the ground. I'll get on my knees and stretch out and put my weight more on my hands. I do all sorts of motions, rotational, pulling, pushing, side to side, getting my body involved, etc... but because I have to drag my hands against the floor, and push against it to stay up, I end up with a nice full upper body pump. Seriously, back, chest, shoulders, arms, core...everything. It's an amazing warm up as well, really helps with my bad shoulder and general mobility. You can use them on your feet as well, and man that really gets the core and lower back going, as well as hitting the legs in a way that's hard to do in the gym. And again it's helping with my mobility and flexibility in the lower body. OR you can do things like put your feet on them and then use only your hands to move yourself around. Dragging yourself forward by the way is amazing on the lats, as it's essentially a pullover motion. Also burns the core keeping that plank position.

I highly recommend them. I thought they were kinda gimmicky at first but got some for like 4 bucks at the dollar store and now I'm in love with them and use them everyday.

TomMilleyMusic

Great work thinking of this and adjusting exercises and putting them this way sir, great job and a smart way of thinking and i know that this comes from your mind muscle coordination and connection ps :i also use this way of thinking in training and in teaching my students. Btw the more videos you put out the more i think that you and i sir can be friends 😊, its as if you read my mind

charlesghannoumlb