Introduction
The back is one of the most popular training goals of many athletes, and a fit back is also very important for health. There are countless possibilities to train your back. You can use many different aids or rely on your own body weight. The choice of exercises and the number of possible aids are enormous. Therefore, some important equipment for back training will now be presented.
What equipment is available for back training?
In addition to the exercise for a training of the back muscles that does not require any aids, there are many possibilities to use equipment and small parts for back training. The classic piece of equipment is the dumbbell. They are available in different weight classes from 0.5 kg to 64 kg (higher in competitive sports).
Both arms and the back can be trained alternately or simultaneously. The advantage is that both weights must be stabilized individually. This makes the training very intensive and effective.
Back exercises in which the dumbbells are used are bent rowing (one-armed and double-armed), side and front lifting, shoulder pressing, cross lifting and “good mornings”. The barbell is also a frequently used training device. Like the dumbbell, the barbell is used for a large number of exercises and can be loaded with any weight.
Barbell training also proves to be very effective and intensive. The Kettlebell, similar to the dumbbell and barbell, is well suited for intensive training and muscle building. This training device looks like a ball with a handle and there are different weight classes, mostly in four kilogram steps.
The Kettlebell is also used for exercises such as cross lifting, shoulder press and rowing. The sling trainer is a piece of equipment that does not require additional weights. It is attached to a hook or bar and can be used for training with your own body weight.
With this aid, support exercises, rowing variations and pull-ups can be performed. In addition, the intensity of the training can be varied depending on the length of the lever. Pillows and balance trainers are also used for back training.
They can be used as a base and for increasing the level of difficulty. Exercises can be done in standing, kneeling, lying and sitting positions. Light stabilization and stretching exercises can be done with the help of a chair.
This aid can be combined with other equipment (dumbbells, etc.). The Pezi-Ball is an aid that can be used not only for training. In the office or at home at the desk it serves as a seat replacement and ensures a more upright posture.
As a training device for the back muscles, this ball can serve as a “wobbly” base for the “pelvic lift” or increase the difficulty for the “ski flyer”. In addition to strengthening training, the ball can also be used to stretch and mobilize the back muscles. The ball is available in different sizes so that the training can take place optimally.
The smaller relative of the Pezi ball is the gymnastics ball, which is significantly smaller and can be filled with air to a greater or lesser extent depending on the exercise and your preference. It can be used for pull and push exercises. Due to its versatility, it can be ideally combined with other equipment to make the training more intensive and to bring variety.
Rods are used in different areas for training the back muscles. They can be used as pull-up bars on ceilings and walls or as wooden bars for stabilization and mobilization exercises. Especially as preparatory training for the barbell, the wooden bar is a suitable means, because the high-intensity exercises can be practiced in advance without weights.
The Theraband is a very popular and widespread training device. Since it is very space-saving, it can be taken everywhere and is ideal for travelling and on the road. This elastic rubber band is available in different colors and strengths.
When exercising the back, it can be used for pull-ups, rowing, cross lifting, side lifting, front lifting, shoulder presses, external and internal rotation and other exercises. Especially its user-friendliness and low risk of injury make the Theraband a popular training device for home use.The Theraband can be combined with the Pezi-Ball, cushions, balance trainers and other equipment and is therefore versatile. In addition to the Theraband, the Super- and Miniband are also among the training devices that are stretchable.
These two versions are also space-saving and easy to use. They can also be used for many different exercises and, like the Theraband, are easy to purchase. With the Theraband you can do many exercises.
Similar to the Theraband is the rope pull, but it has no flexibility like the Theraband. A cable is mounted on weight plates and is used to train the whole body, but mainly for back training. Especially rowing is often done on the cable pull or the traction machine.
You can train standing, sitting and also lying down. Slides and wedges are mainly used to stabilize the lower back. These machines are mainly used in a lying position and have the advantage of exercising both legs independently.
The fascial roll, the fascial ball and “bones” are mainly used for regeneration after training. Most people use these devices for fascial training and stretching exercises. However, these aids can also be used for strengthening the back.
The use of these small devices is somewhat more difficult and you should ask an expert for advice to be on the safe side. The “Flexibar” is a bar that has thickenings in the middle and at both ends. The thinner connections between them are not stiff, but flexible and pliable.
By making the rod vibrate, an impulse is generated which must be maintained. Controlling the impulse requires strength endurance and good coordination. There are also hurdles, boxes, benches, rollers, blocks and other small devices that can be used for training.
Finally, depending on the manufacturer, there are machines and electrically controlled training devices for the back, but also for the whole body. The main difference is between fitness equipment and medical training equipment. Otherwise, there are only minor differences between the manufacturers.
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