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Exercises Movements, technique & proper execution

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Old 09-11-2007, 03:30 PM   #1
Alex Byron
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Question Need suggestions for back exercises

I'd like to get some suggestions for back exercises that can be done outdoors where no equipment is available other than a pair of dumbbells, or with equipment that can be purchased for a very reasonable amount.

So far I got

- Supermans
- Good mornings
- Bent-over rows

I'm also thinking about using a towel around a guard rail for a type of row.

Other than buying and hauling a portable pull-up rack, what other useful creative back exercises are there that can be done with little or no equipment?

Thanks much!
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Old 09-11-2007, 04:09 PM   #2
Steven Low
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Re: Need suggestions for back exercises

There trees available?

If so, front lever work especially the progression pullups.
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Old 09-11-2007, 10:58 PM   #3
Blair Robert Lowe
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Re: Need suggestions for back exercises

Back exercise? Head bridges. You can support some of the weight with your hands at first. One of the bread and butter exercises as a wrestler for your neck and back.
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Old 09-11-2007, 11:20 PM   #4
Aileen Reid
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Re: Need suggestions for back exercises

Variations on rowing type exercises eg DB rows, reverse flyes lying or sitting on a bench. Also, not sure what you call them, the reverse of Tbar rows where you pull yourself up to a hortizontal rail eg a handrail that's say 2-3 feet off the ground, I guess you could add extra weight in various ways.
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Old 09-12-2007, 12:52 AM   #5
Peter Dell'Orto
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Re: Need suggestions for back exercises

Dumbell Deadlifts and deadlift variations - RDLs, Stiff-Legged Deadlifts, one-legged deadlifts.
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Old 09-12-2007, 03:06 AM   #6
Alex Rosch
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Re: Need suggestions for back exercises

Purchase a bag or two of softener-salt...the larger the better...and a roll or two of 'heavy-tape' or duct tape. Tape it up, at least 2 coats of tape, perpendicular coats wherever possible.
Now you have a 'san******' that's tight, cheap (aka inexpensive), and readily available. Dead lifts, cleans, presses, jerks, front squats...and if you have a back-pack, squats...
Not strictly back-exercises, but involve the back.
Now by back, I'll assume you mean lower. Upper back (traps, lats) will be used anytime you pull something toward your shoulder (you)...PUs, rows, high-pulls/shrugs (not the same, I know).
You'd be surprised how much back is involved in an OHS (OverHead Squat).
Peter's Stiff-Legged Deadlifts or Romanian DLs are the ticket, along with the good-mornings.
Get a shovel, find a pile of gravel, move it. Repeat.

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Old 09-12-2007, 03:49 AM   #7
Aileen Reid
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Re: Need suggestions for back exercises

Or a wheelbarrow! Speaking of which I have a pond to dig.
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Old 09-12-2007, 06:34 AM   #8
George Mounce
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Re: Need suggestions for back exercises

Pick up odd heavy things off the ground and put them over your head. Make sure you yell loudly when it is over your head, you want attention from the neighbors so they will see you and never mess with you. :stir:
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Old 09-12-2007, 07:06 AM   #9
Alex Byron
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Re: Need suggestions for back exercises

Har! Yer funny

Steven - yes, there are trees, young ones with a trunk diameter of 8-10 inches but no strong branches. Could you elaborate what you mean by front lever work and the progression pullups?

Yes, I realize the involvement of the lower back in many other exercises. I was referring mainly to upper back workouts, subs for pull-ups.

I'm coaching an exercise class for beginners at work. It is outdoors, and the only equipment every person has is a pair of dumbbells, a step stool (for box jumps, elevated push-ups, etc.), and a thick towel (for ab mat situps).

The towel could be used around a guard rail or a tree for a row, I guess.

I have a nice list of exercises to do with that stuff. The only area I feel is being neglected is upper back due to the lack of pull-up bars.

There is an old fitness trail about a quarter mile away. It has a station with two pull-up bars of different heights but only two people can work on it at the same time. Doesn't really work for a group of ~15 people.

Keep the suggestions coming, I appreciate it.
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Old 09-12-2007, 02:36 PM   #10
Jake Oleander
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Re: Need suggestions for back exercises

Quote:
Originally Posted by Steven Low View Post
There trees available?

If so, front lever work especially the progression pullups.
+1 , this guy knows whats up
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