[Painthrower21]

Your gonna want to start eating plenty of proteins and lean meats in your daily diet to start out. I'm an all season athlete and know my way around the weight room so hopefully some of these can help.

1. Jumping squats, just a normal squat with some added flight.

2. Lunges. Helps build your upper legs and lower back.

3. Make sure your posture is good throughout the day, make sure your not slouching alot.

4. Before any of these exercizes make sure you get a good stretch in also.

Hopefully this can help!

[l0ry]

I recommend Elliots Hulse's youtube channel 'strengthcamp'. He competed in professional strongman events and is now a coach. There's tons of videos on his channel on posture, back pain, neck pain, flat feet... and whatever else there is, so you're going to have to sift through a lot of videos.

If you're like me, sitting for long times everyday, the back of your neck is propably tight, as well as your hip flexors. Stretching those and doing deadlifts helped me a lot.
I don't know what your problems are specifically, so I recommend you inform yourself on things that can cause bad posture and see which ones apply to you. What worked for me might not work for you at all, so use your own judgement. I too would not overlook your abs/core. If you end up with a hyperextended lower back because of a weak stomach, you just exchange one problem for another.

[TechPB-Mike]

I find the exesizes that strengthen my back are-

Wall balls - take a 20 pound medicine ball, do a full squat, throw it up to 10 feet, catch it and full squat again. Anything around 100 reps works awesome



Kettlebell swings - These incenerate everything, from your legs, back and shoulders. Go all the way to above your head, ears through the window



Deadlifts - proper form deadlifts, chest up and drive your heels into the ground, bar starts against your shins



** Front Squats - probably one of my favorites, you use about 70% of what you back squat because it's a killer workout. Load the bar into the "rack position", squat all the way down till your knees are below parallel



Overhead squat - this is a core, leg and shoulder killer. Start with just the bar, engage your shoulders, and squat down below parralel. This works your ENTIRE core to balance. Don't go heavy on these, starting with the 45 pound bar is more than enough



Olympic lifts (snatch, jerk/split jerk, clean, squat snatch) - these work awesome, but you'll need to find an instructor to get your form right. They are technical moves and need proper training

Snatch-


Clean-



Here is Donny Shankle doing some of these "olympic lifts"



that guy is wicked strong

[sdiegoballer]

TechPB-Mike, on 05 March 2013 - 10:42 AM, said:

I find the exesizes that strengthen my back are-

Wall balls - take a 20 pound medicine ball, do a full squat, throw it up to 10 feet, catch it and full squat again. Anything around 100 reps works awesome



Kettlebell swings - These incenerate everything, from your legs, back and shoulders. Go all the way to above your head, ears through the window



Deadlifts - proper form deadlifts, chest up and drive your heels into the ground, bar starts against your shins



** Front Squats - probably one of my favorites, you use about 70% of what you back squat because it's a killer workout. Load the bar into the "rack position", squat all the way down till your knees are below parallel



Overhead squat - this is a core, leg and shoulder killer. Start with just the bar, engage your shoulders, and squat down below parralel. This works your ENTIRE core to balance. Don't go heavy on these, starting with the 45 pound bar is more than enough



Olympic lifts (snatch, jerk/split jerk, clean, squat snatch) - these work awesome, but you'll need to find an instructor to get your form right. They are technical moves and need proper training

Snatch-


Clean-



Here is Donny Shankle doing some of these "olympic lifts"



that guy is wicked strong

I would be careful, most of these could also really hurt your back, especially if you have never done them before or dont know how much weight to use. This exercise really helps my back and poses no risk to hurt you.