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8 EMOM Back Workouts to Forge Strength, Muscle and Skill for CrossFit Athletes

Strengthen your back, help your body protect itself against injury and maximise your success in CrossFit!

EMOM BACK WORKOUTS – WIDE GRIP STRICT PULL UPS

Strict pull ups are an excellent exercise for building strength in general. Widen your grip and you make the movement even harder. This will force your traps, delts, lats, tris, teres major and core to work even more and strengthen your back. If you struggle with strict pull ups, then check out the video below.

This video shows progression exercises to help you build up to strict pull ups. If you are already fairly confident with this strict movement then simply add it into your training when you want to specifically develop your back strength. For pure strength, work in sets of no more than five reps, and you want to be close to failure by the last rep. Add a weight vest if necessary. If your goal is more towards hypertrophy, work in sets of 8-12 reps and maintain a high intensity with short rest times between working sets.

If you can manage three sets of ten full wide grip pull ups (back to a neutral hanging position with every rep) then that’s a very respectable milestone in you training and back strength.

EMOM BACK WORKOUTS – THE BARBELL ROW

A stable for many lifters and athletes, this is a vital exercise that should be included in every athletes strength and conditioning work. Keep your core tight and squeeze your glutes and grip in order to maintain good form and tension throughout every rep.

This informative video from Alan Thrall gives you everything you need to correctly perform barbell rows.

EMOM BACK WORKOUTS – DUAL KB RACK CARRY

This is a terrific upper back and scapular developer. It combines trunk and core strength and stability.

The shoulders get a massive dose and you can do these alone or in longer grinder pieces.

Keep the elbows pointed down and shoulder blades packed. Try to resist shrugging up.                    

EMOM BACK WORKOUTS – ONE ARM DUMBBELL ROW

This exercise is especially good for strengthening your lats and traps. Make sure you pull with your back and don’t hoist the weight up with your arm. Keep the movement slow and controlled and concentrate on contracting the muscles that are involved. Stronger lats and traps will help you with other exercises such as pull ups, deadlifts and explosive movements such as dumbbell snatches.

One_Arm_Dumbbell_Row1
The movement

EMOM BACK WORKOUTS – SUMO STANCE GOOD MORNING

“Wide Stance with toes trained out and knees remaining as straight as possible. Slow down the eccentric and the adductor and hamstring activation is intense.”

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