Building back strength won’t just help you become a better swimmer, cyclist or runner—it will make you a more complete triathlete who is more efficient and less likely to get injured.
Structure your workout with compound exercises that engage multiple muscle groups, not just those that isolate a group of muscles. These exercises are a good place to start.
Deadlifts
3-5 reps, 1-3 sets. 1 of 8
Stand with your feet under the bar. Grab the bar with both hands and bend your knees. Let your shins touch the bar. Keep your arms straight and shoulder blades directly over the bar. Expand your chest and pull the bar up in a vertical path. Make sure not to let your back round. Stand tall and return to the starting position.
Chin-ups
4-10 reps, 3-4 sets. 2 of 8
Grab the chin-up bar with palms facing you and pull yourself up so your chin clears the bar. Slowly return to the starting position and repeat. Make sure your reps are in the full range of motion all the way up, all the way down.
Renegade Rows
8-12 reps, 3-4 sets. 3 of 8
Place a pair of dumbbells on the floor, grab hold of them and get yourself into the push-up position. Get your body as rigid as possible and start rowing the dumbbells one at a time. Remember, do not let your hips and pelvis twist during this exercise.
Inverted Rows
4-10 reps, 3-4 sets. 4 of 8
Grab the bar and lean your body back, keeping your body rigid and feet in one place. Pull your body up to the bar until your chest touches the bar. Pause and return to the starting position.
Dumbbell Back Rows
5-8 reps, 3-4 sets. 5 of 8
Start with your right hand and knee on your bench. Use your left arm and raise the dumbbell in a rowing motion until your elbow is just past the level of your torso. Pause and return to the starting position.
Stability Ball Back Extension
8-12 reps, 2-4 sets. 6 of 8
Lie on top of the ball with your toes on the floor about shoulder-width apart. Cross your arms, right hand on left shoulder and left hand on right shoulder. Now, raise your torso off the ball by hyperextending your back. Pause and return slowly back to the starting position.
Bird Dog On Stability Ball
8-12 rep, 2-3 sets. 7 of 8
Lie on top of the ball with your legs shoulder-width apart and your hands on the floor. Now raise your right arm out in front of you while simultaneously lifting your left leg up. Pause, return to the starting position and repeat on the opposite side.
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