GoodFitFam

PRs, PB and the fun pursuit

  • Speech + Feeding
  • Parenting
  • Workouts

Try this 40-minute Full Back Workout

December 27, 2016 by Karen 1 Comment

Whole Back Workout

Full Back workout Deadlifts hyperextensions lat pulldownsDo you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together.  It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset  – 3/4 sets

Don’t go more than a week or two without doing pull-ups.  Assisted ones are perfectly fine.  All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown.  By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch.  Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

Full Back workout Deadlifts hyperextensions lat pulldowns

+
Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

iso lateral

 

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu.  I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower.  I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.

Flat bench dumbbell isolateral Row12, 10, 8
Full Back workout Deadlifts hyperextensions lat pulldowns
+
Mid back pull ups rep until failure
Full Back workout Deadlifts hyperextensions lat pulldowns

Low Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life.  Mobility is the key so don’t slack.  Here we did some hyperextensions to really focus on squeezing the muscle.  Then, if you thought you weren’t going to see deadlifts in this workout you were wrong.  Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure.  Special attention put on middle back.

http://www.goodfitfam.com/wp-content/uploads/2015/02/back_extensions.m4v

+
Modified Deadlifts 12, 10, 8

Full Back workout Deadlifts hyperextensions lat pulldowns

Stretch well and walk out straighter than you came in. Go Strong Mamas!

Share

Better Know a Lift : The Deadlift

August 21, 2015 by Karen 2 Comments

Chelsea’s back.  This time she’s analyzing one of our favorite lifts in the gym – The Deadlift.  It’s a must for any complete workout and if you’ve never done it, this is the information you need try it out.

If you’re a weightlifter to any degree, you may have done deadlifts in the past as part of your workout routine. No matter which of the several variations of deadlifts you do, they’re a great compound exercise, meaning they recruit mostly every muscle in the body during execution. In addition to the compound nature of this exercise, deadlifts also work two of the most aesthetic muscles- the core (abs/obliques) and the glutes. Whether you’re a seasoned deadlift veteran or have never done a deadlift in your life, there are techniques you need to deploy when doing this lift. Let’s look at what it takes to do a conventional deadlift.

First, set up a free bar on the floor. If this is your first time deadlifting, do not add weight until you get the form right. Otherwise, start by adding a light weight to each side. Next, stand with your feet about shoulder-width apart. You can grip the bar wide or narrow, depending on what feels most comfortable. Reverse grip the bar, with one palm up and the other down. In a crouched position (think of how the bottom of a squat looks), with the bar against your shins, pull the bar up using explosiveness from your legs and with your back tight, chest lifted and head up (it’s important to keep your lower back in a neutral position and not round your spine). Lock your hips and knees, then return the bar to the floor by bending your knees and slowly letting the weight down.

Deadlifting is a great core, back, and leg workout. It will improve your other, smaller lifts overall, as you will gain strength through repetitiveness of the deadlift motion and become more confident in your lifts. It will help you with explosiveness in your other lifts, especially your squat. You can get a total body workout from deadlifts in only a short period of time. Unlike isolated lifts, such as bicep curls or tricep extensions, you are able to work the entire body with just one lift.

Share

About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Keep Trucking

Getting Stronger and Meeting Goals

Try this 40-minute Full Back Workout

30 Minutes to Muscle: Back Workout

My Silver Lining Lat Workout

Parenting

Go Strong! Flat Bench Press Strength Training

Thirty Six Words for Butt – Lessons in Storytelling.

7 Forgotten Shows of Christmas and Dwight

Babies with Reflux

Oh Crap, We’re now HomeSchooling! Resources for Organized Learning anyone can use

Copyright © 2023 · Magazine Pro Theme on Genesis Framework · WordPress · Log in