Back stretches will always consist of two different types when following the WLC System.
One of these stretches will be a back depth stretch that will be done after your back exercises.
The other is a back width stretch that will be done after your back exercises.
So, we'll stretch your back from two different angles. Your back is one of the biggest and most impressive muscles in your body. Because of this, we will be doing two exercises and two weighted stretches for your back on most WLC weight lifting programs.
When it comes to your back, we don't mess around with WLC. Your back will explode with growth and strength.
I want to help you build a strong back here at Weight Lifting Complete so that you never have to deal with lower back pain or any other back pain.
I want you to start by choosing the best back exercises and then following that up by choosing the best back stretches here on this page.
Building a strong back should be one of your priorities. This is why I put extra focus into your back. I want you to live a long, healthy, and pain free life.
Contents of this Page
- My Experience with Weighted Back Stretching
- How to for Back Depth Stretch #1
- How to for Back Depth Stretch #2
- How to for Back Width Stretch #1
- How to for Back Width Stretch #2
My Experience With Weighted Back Stretching
I love doing back stretches. I can feel them very well and actually enjoy them because I love the results they've provided me over the years.
I've tweaked the positions on some of my favorite stretches over the years to fit me well. You should do the same until you find the perfect position for your stretches.
I like to do a back depth stretch and a back width stretch during each WLC workout, and I recommend that you do the same.
The back is a huge muscle and you should work it accordingly. Back stretches will only lead to more muscle building on WLC. A muscular back is one of the most impressive muscles in the entire body. A strong back will keep you pain free.
I like to do my back depth stretch at the cable row station. I've found that the stretch I get is the best stretch of anything I've ever tried for my back depth.
I can advance in weight throughout the WLC cycle until I'm doing a few hundred pounds with my cable row stretch. I like to use wrist straps during this stretch when the weight gets heavy so I don't have to concentrate on my grip.
I like to put all my concentration into that stretch, not my grip. We're building the back with this stretch, not the grip or forearm muscles.
For the back width stretch, I use a hip belt with weights attached and assume the bottom position of a chin up with my palms facing away from my body.
I then like to use my tippy toes to force even more stretch into the correct area of my back. This is an amazing stretch that gets pretty tough as you add weight. You'll want to give up on this back stretch while you're doing it, but you've got to keep going.
If you want a wide back, this is how you do it. A wide back equals a smaller looking waist and an overall better looking body.
How To For Back Depth Stretch #1
This is my favorite back depth stretch because I can feel this in my middle to upper back better than anything I've ever experienced.
I've used up to 200 pounds or so on the cable row station for this stretch. It gets pretty tough as you make progress each workout.
I really like to lean forward more as the stretch continues. I like to go for more and more stretch as the count down continues. I suggest you do the same. You'll really love this stretch.
How To For Back Depth Stretch #2
If you don't have a cable row station available, I suggest you use a stationary vertical bar somewhere close. You can use a section of your power rack as seen in the picture below.
Make sure you use your body weight to really put some force in your middle back area. You should really feel the stretch in your middle back.
If not, adjust positions until you find that sweet spot. It shouldn't be hard for you to find. Once you do find it, concentrate and start the count down. Go for around a minute or so.
How To For Back Width Stretch #1
My favorite back width stretches consist of using a hip belt for adding adding extra weight and a chin up or pull up bar. I like to take a fairly wide grip on the bar.
I then like to hang in the bottom position of a chin up for the required time. You want some fun? Now this is fun!!! It really tests your mind as the weight gets really heavy.
I like to cross my legs in this position and really concentrate on making it the required amount of time, which is usually around a minute for me.
I like to add weight in the form of dumbbells or weight plates as I continue to progress throughout my WLC weight lifting cycle. I always add the weight to the front clip of the hip belt for convenience.
How To For Back Width Stretch #2
This back width stretch is almost exactly the same as the one above. There's one huge difference, though, that makes it feel totally different.
If you can see in the picture below, you'll notice toes on the ground. What you'll do is push forward with your toes to get a better stretch in your back.
My power rack height and pull up bar is perfect in order for me to do this. Some of you may need to put a chair or something in the correct position in order to do this stretch.
The image shows the feet are on the ground and pushing forward. Be careful with this stretch as it really puts some pressure on your back muscles.
You're going to need to concentrate to get thru this stretch. It's a great stretch that will put slabs of muscle on your back. If you want to have a wide back, you better try this stretch.
Keep in mind that a wider back leads to the appearance of a smaller waist.