Back Training Basics

By Dr. Donald A. Ozello DC

Las Vegas Informer

Develop a back training routine with basic exercises and perfect technique to build strength, stability and endurance. The powerful muscles of the back connect to the spine, hips and shoulder blades. They contract to extend the spine, retract the scapulas and pull the shoulders backwards.

A strong back is vital in all walks of life. Athletes need powerful backs to compete at the highest capabilities. Office workers require back strength to endure long hours at the desk.

The back muscles work as assistors and stabilizers in every exercise. They flex to keep the body upright and the spine in proper position. The back muscles hold the hips and shoulders in a correct position during extremity training.

Safety is essential in back training. Provide yourself sufficient rest between workouts. Take time to warm-up properly and cool down adequately.

Learn perfect form from a qualified trainer. Develop flawless technique with light weight before using heavy poundage. Execute your back exercises with precision and control to prevent injury and achieve maximum results.

Basics: Deadlifts, Olympic lifts, rows and chins are basic back exercises. Deadlifts are a true test of back, hip and thigh power. Build lower back strength with deadlifts.

Rows: Bent-over rows, seated pulley rows and dumbbell rows develop the scapula retractors. The middle and lower traps and the rhomboids are stressed during rows. Start these exercises by first pulling the shoulder blades together then pulling the elbows back.

Chins and pulldowns: Develop back width and strength by performing pulldowns, chin-ups and pull-ups. Employ an array of hand positions to target the back at all angles. Begin these exercises by retracting the shoulder blades together then pulling the elbows down.

Olympic lifts: Utilize cleans and snatches to build back strength. These multi-joint exercises are ideal for creating full body power.

Kettlebells: Implement functional kettlebell training to train the entire posterior chain. Kettlebell motions recruit the deep muscles of the spine and core to assist in every lift. Kettlebell swings target the scapula retractor muscles.

Back training is essential for health, fitness, posture and injury prevention. Train all regions of your back to develop lifelong back health and help prevent performance limiting spine conditions.

Dr. Donald A. Ozello DC

Dr. Donald A Ozello DC is the owner and treating doctor at Championship Chiropractic located at 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117.  His web address is and he can be contacted at (702) 286-9040 and .

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. His is also published in OnFitness magazine,,, and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to various groups on health, fitness, exercise and nutrition topics. His mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC loves to exercise. Bike riding and kettlebell training are his current favorite forms of exercises. He credits “The Godfather of Fitness” Mr. Jack LaLanne as an early influence on his life.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.


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