TechPB Forum: sdiegoballer - Viewing Profile - TechPB Forum

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

vijil, on 28 February 2013 - 05:27 PM, said:

10/10 would put macroline on.