subject: The Best Back Exercises To Do With Free Weights [print this page] One of the things that I like about free weights is all the great back exercises you can do. Unfortunately, the back is often overlooked in favor of the arms. But, if you work your back your arms will get stronger too. The back is like the foundation of a house. Build a stronger back and everything else will follow.
The best way I have discovered to work not only your back but your entire core is to use a kettlebell. A KB is a device from Russia and looks like a cannonball with a handle on it. Typically men use a 35 pounder and women use a 25 pounder or less. Because of its design it is ideal for swinging and works your entire body at the same time. However, the part of your body that will benefit most is your core; your abs and, you guessed it, your back.
As I mentioned, the fundamental move is the swing. Simply swing the KB between your legs, thrusting out with your hips. Now, this may not sound like it would do a lot, but you would be wrong. Within a few swings you should start breathing harder and the longer you swing the more cardiovascular benefits you will get. In fact, I have heard of people running marathons after training only with KBs. But, you will also feel it in your back, both your lower back and up near your shoulders as well.
One of the best, all around exercises to do for the back is the dead lift. Now, you are thinking that the dead lift is a leg exercise, and it is, but it works many other muscles as well, your back being one of them. Now, doing a dead lift with a barbell is an exercise designed to build maximal strength. Doing a dead lift with a KB will not build maximum strength but strength and endurance. Plus, the added benefit is that you can perform a wider variety of dead lift variations.
For example, if you want to concentrate on the lower back do some Romanian or straight legged dead lifts but not just that. You can do single legged straight legged dead lifts or extended single legged dead lifts standing on a cinder block. These will not only work your back but your flexibility and balance as well.
Or, try this. Standing with your feet on two different cinder blocks with your toes pointing out in a sumo stance, reach down and lift two kettlebells from in between the blocks. Stand straight up and continue lifting the KBs into a high pull to work your shoulders as well.
There are literally thousands of different exercises you can do with a kettlebell and virtually all of them will work your back in some way or another. It is just a matter of time before you find the best one for you.
