Best Back Exercises to Build Strength and Muscle for CrossFit

You can sleep on your back, but don’t sleep on doing the right back exercises.

In CrossFit, working out your back can sometimes be overlooked. A strong back provides the foundation for a lot of CrossFit’s favorite movement. Here are some tips and tricks towards building a strong back for CrossFit 

How a strong back can help you in CrossFit:

• Control and perform gymnastic movements such as muscle ups
• Improve the pulling phases of your Olympic Lifts
• Help stabilize all overhead balancing and pressing movements
• Supports your spine and protect you from bodily injury
• Maintain a good posture
• Enable you to lift more, get stronger on the most important basic strength exercises
• Works your core to stabilize and control movements

WARM UP

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I really liked this. Stay smooth, always push out against band and keep band off your back. Did it for about 2-3min. Loved the rotation of the scap, activation of pec and lat, and a surprising amount of stability involved in both trunk and shoulder.. nothing quite like it from my experience. Some relatives might be like a contralateral carry or TGU but there isn't anything as dynamic with tension. Coaches, PT's, chiro, movement specialist Let me know your thoughts. @strongfit1

A post shared by SAM DANCER (@samdancing) on Jun 16, 2017 at 11:31am PDT

A good part of working your back is the warm-up. Make sure your warm up movements mimic what workouts you plan to do that day. During the warm up your heart should elevate and your muscles must stretch. 

After that, about your scapula and shoulders when warming up for training your back.

PRONE ROWS

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Barbell Prone Row This is an easy way to set this up if you don't have a proper Prone Row and bent bar set up. Great way to teach upper back pulling. Widen the grip to remove even more of the arm flexors. #lookgoodmovewell #functionalbodybuilding #dailydose

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The prone row works your back, especially your upper back. A prone row is for strengthening the muscles that pull your shoulder blades and play a big part in your back. 

DEADLIFT

A classic exercise, but still a very important one for your back. For overall strength and conditioning, it’s tough to beat a well executed deadlift. 

The deadlift is a key element to functional back strength. 

BARBELL ROW

The barbell row is essential for building a great looking back. As a bonus the barbell row is also great for your core. 

DUAL KB RACK CARRY

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Dual KB Rack Carry This is a terrific upper back and scapular developer. It combines trunk and core strength and stability. The shoulders get a massive dose and you can do these alone or in longer grinder pieces. Keep the elbows pointed down and shoulder blades packed. Try to resist shrugging up. #lookgoodmovewell #dailydose #bodybuilding #functionalbodybuilding #core #strongman

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jun 20, 2017 at 7:00am PDT

The dual KB rack carry is another exercise that builds your upper back. 

SUMO STANCE

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Sumo Stance Good Morning Wide Stance with toes trained out and knees remaining as straight as possible. Slow down the eccentric and the adductor and hamstring activation is intense. #dailydose #functionalbodybuilding #lookgoodmovewell

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A sumo stance lift is another great exercise for your lower back. 

Want more back exercises? Check out Best Back Workouts to Protect you Against Injury and Build Strength here. In addition, the 6 Best Exercises For Bigger, Stronger And Pain-Free Back are here.