Category Archives: Back Strength

Eddie Hall Lifts 500Kg Deadlift!

Unbelievable! Eddie Hall just lifted half a ton 500kg/1102lbs deadlift and cemented his name in the history books. No wonder they call him THE BEAST! Unfortunately the lift was a little too much for the big man to handle because while he did lift it successfully, he passed out after busting blood vessels in his head, which is not surprising considering the MASSIVE weight!  Here’s the footage of the lift:

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Romanian Deadlift

If you want one of the best back workouts of your entire life, then consider the Romanian deadlift. This variation of the classic exercise is perfect for those who have a healthy back and want to improve it, particularly the lower back. However, those with a history of back problems or a potential for injury should avoid the Romanian deadlift, because it puts a greater strain on the lower back than if you were doing a regular deadlift. If you want to try out this terrific exercise here is what you need to know.

 

The Regular Deadlift

There are a few different ways that you can do a regular deadlift, but the standard is walking to the bar, bending down and grabbing it with your hands about shoulder width and then squatting down until your shins touch the metal. Straighten your back and then pull, making sure that you are paying attention to your form and to your breathing.

 

The Romanian Deadlift

The technique of the Romanian deadlift is a little different than the regular one. You need to do down and up without bending your legs, like this:

romanian deadlift

Square your shoulders because rounded shoulders can result in injury on this particular exercise.

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Farmer’s Walk Exercise

The farmer’s walk is one of the best core strengthening exercises, and is usually one of the many challenges in the strongman competition. Like the deadlift it works several muscles at once but is much more effective for the legs since you are moving.

farmer's walk

How to do it properly

First you must prepare some weights. Dumbbells/barbells, buckets filled with sand or water or bags with heavy stuff in them are all good. The important thing is to have the same weight on both sides to keep balance.

Put the weights on your sides and grab them with a tight grip. Then just lift them up and walk to the targeted spot. The pace should be normal: not too quick but not too slow either. If you find it easy to do the farmer’s walk with the current weights then I recommend increasing the weight and/or distance rather than increasing your speed.

That’s pretty much it. It’s a very simple exercise to perform and the benefits are numerous.

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What’s a Good Deadlift for My Weight?

It depends on whether you train for it or not and this is only for people who are of normal weight or slim. It’s not applicable to those who have a lot of bodyfat because while being fat does inevitably strengthen your back due to the heavier load it does not help with strength like muscle does. In other words, a 100kg muscled man is likelier to be stronger and he will probably lift more weight than a 100kg obese man. So, if you’re of normal weight and have never trained your back with the deadlift or some other similar exercise like atlas stone lifting then I say lifting twice your own body weight for one rep should be considered good. Nothing special, but good and it shows that you possess average strength amongst normal, untrained men. Andy Bolton Deadlift Go talk to some powerlifters, check out some bodybuilding forums and you’ll find plenty of people who hold the same opinion. If you’ve never trained before then lifting 2x your own bodyweight deadlift is a decent lift, especially if you live a sedentary lifestyle. This is only for untrained men though… in bodybuilding and (especially) powerlifting/strongman circles lifting twice your own body weight is not an impressive feat at all and is certainly nothing to be proud of. For trained men I say 3 times your own bodyweight for one rep would be a good deadlift. Some will tell you 2.5x bodyweight is good but I don’t find that to be impressive for a powerlifter at all unless he’s overweight, as I know plenty of men with normal BMI who could do that without any previous back training. Continue reading

Best Way to Strengthen your Lower Back

So I’ve been reading a couple of articles on how to increase lower back strength and some of the suggestions included aerobic exercises which was quite funny. You are deluding yourself if you think you can build a stronger lower back with aerobic exercises.

There is no special exercise or a magical way to increase back strength. If you want to get a stronger lower back then you must lift weights or things, the heavier the better. The deadlift is definitely the best exercise for this if you have the equipment and the trick to increase your strength in a short amount of time is to do one rep and low rep, heavy weight training. deadlift

Let’s say your one rep deadlift max is 200kg/440lbs. To increase that weight I would start my workout by lifting 200kg, and then I would start reducing the weight discs and do reps until I tire out. After 200kg I would go down to 185kg, to 170kg and then to 150kg. The next day, or two days later, I would start out with 200kg once again and see if I can do 2 reps instead of one this time. If I succeed in doing that then I will increase the max weight with 1-5kg and start from there next time. By doing this type of workout you should be able to increase your lower back strength in a very short amount of time.

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