Highly Effective Old School Back Training

Highly Effective Old School Back Training

Do you remember the first time you tried that new exercise and you were sore for days?  Well after you start incorporating this old school movement (and you should), you’ll have to get some help raising the roof at the next kegger.

This exercise was a staple in the old school weightlifting halls and you’ve probably glanced over it when checking out some Asian weightlifting pics.  I did some searching but couldn’t come up with one of those cool pics, so I used the most handsome guy I know for the cover shot.

The barbell row (check out how I do a conventional barbell row at 3:15 of this video – strict like a boss) is a beast for creating some serious muscle growth in the lats, traps, rhomboids, posterior delts and all of the other bumpy muscles on your upper back.  It also helps to create some serious isometric strength endurance of the spinal erectors, glutes and hamstrings.

Unfortunately, most lifters stand too upright or kick the bar up, so they can use more weight on the exercise.  I would rather go for quality, a full range of motion and longer time under tension (TUT) – that is where the muscle growth comes from.

Enter the Snatch Grip Prone Barbell Row

Nothing says back-to-basics like an exercise that forces you to use strict form with control.  With this unique variation, there is no throwing the weight or using a weight you’re not ready for.  The prone position also promotes a neutral spine and head position, which is great for safety and strength potential.  We use a cambered bar AND a snatch grip to increase the range of motion (ROM) – notice the position of the elbows at the finish.

If you want to be humbled and introduce some serious upper back size and strength into your program – you HAVE to try this exercise.

SPECIAL NOTE:  If you want to perform the movement, but don’t have the setup, you can substitute dumbbells for the bar and use an incline bench.

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