Strongman Louie Simmons, founder of the legendary Westside Barbell, is renowned for his innovative powerlifting methods. This blog post dives into Westside’s approach to building a strong, resilient back, essential for powerlifters to avoid injuries and maximize performance in squats and deadlifts.
The Problem: Back Pain and Powerlifting
Many powerlifters struggle with back pain, often caused by improper form during squats and deadlifts. Louie himself suffered back injuries early in his career, highlighting the importance of prioritizing back health.
The Solution: Special Back Workouts
Westside’s approach goes beyond the “big three” lifts (squat, bench press, deadlift). They incorporate targeted special workouts focusing on back and core strength. These workouts are strategically placed within training cycles to optimize results.
Key Back Exercises from Westside Barbell
Here are some of the core exercises used at Westside to build a strong back:
| Exercise Name | Target Muscles | Description |
|---|---|---|
| Good Mornings (Variations) | Spinal Erectors, Hamstrings, Glutes | Targets lower back by hinging at the hips. Variations include bent-over, arched back, and power-arched styles. |
| Seated Good Mornings | Spinal Erectors | Isolates lower back by removing leg involvement. |
| Back Raises/Hyperextensions | Spinal Erectors | Strengthens lower back by extending the torso from a prone position. Variations target obliques with rotation. |
| Pull-Throughs (Straight Legs) | Lower Back, Hamstrings | Targets lower back by pulling a cable while maintaining straight legs. |
| Reverse Hyper Extensions® | Lower Back, Hamstrings, Glutes | A Westside staple, this machine safely strengthens lower back and rotates the sacrum, promoting healing and injury prevention. |
| Sled Dragging | Lower Back, Glutes, Hamstrings | Provides natural back therapy by strengthening core and posterior chain while dragging weights forward or backward. |
Westside’s Training Philosophy
- Progressive Overload: Gradually increase weight or reps to keep challenging the muscles.
- Conjugate Method: Use similar exercises with variations to keep the body adapting.
- Variety & Specificity: Incorporate a mix of general and powerlifting-specific exercises.
- Focus on Both Upper & Lower Back: Train both upper back (lats, traps) and lower back for balanced strength.
- Listen to Your Body: Prioritize proper form and adjust exercises if pain occurs.
Building a Strong Back: A Sample Workout
Here’s a sample back workout from Westside Barbell:
- Warm-up: Light cardio, dynamic stretches
- Good Mornings (Arched Back): 3 sets of 5 reps (heavy weight)
- Reverse Hyper Extensions: 3 sets of 10 reps
- Seated Cable Rows: 3 sets of 12 reps
- Lat Pulldowns: 3 sets of 15 reps
- Dumbbell Pullovers: 3 sets of 10 reps
- Cool-down: Static stretches
Conclusion: Train Smart, Train Strong
By incorporating Westside Barbell’s principles and exercises into your routine, you can build a powerful, resilient back that will support you in achieving your powerlifting goals. Remember, prioritize proper form, listen to your body, and don’t be afraid to experiment to find what works best for you. With a strong back as your foundation, you’ll be well on your way to powerlifting success!
Check out our previous post about Exploring Westside Barbell’s Special Workouts.