Weakness in the Upper Back

Good work to everyone on their first modified FGB (our modification is due to lack of equipment rather than ability/desire). Thanks for making that choice Kyle, its a good one!

Well today is the last day before xmas holidays begin and a much needed rest for most people (not too much rest). Remember to try and stay active as best you can otherwise the transition back to exercise after the break will be a difficult and painful reminder of what September felt like.

Yesterday, Coach Checkley ran the session and one of the movements that we had incorporated into the workout was explosive rows. Over the past few weeks, I have noticed a glaring issue that has emerged with both Crossfitters, Conquest and many athletes in general. That glaring issue is one of upper mid back weakness. With the CF and Conquest prescription that we follow, there is a lot of posterior chain work that occurs and although our upper mid back is not weak per say, it does not match in strength to that of our erector spinae, glutes and hamstrings. It is not uncharacteristic to see a CF or Conquest athlete have the ability to pull the weight off the floor, keep their lower lumbar locked in, yet have a back that is so arched it would make any cat jealous of your flexibility. Without attention to this weakness the end result is very easy to deduce....injury. Anytime there is a weakness in a movement that weakness deserves some attention as it will help to strengthen all lifts as a result of taking imbalances and weak points out. One of the easiest methods of strengthening this area is including some heavy rowing into the exercise prescription. If it is determined that it is a specific area such as a mid trapezius or rhomboid problem there are other exercises that can be done to strengthen those areas. For example one movement that is very easy to do is weighted shoulder retractions. Allow a weight (BB or DB) to hang down in outstretched arms. Retract your shoulder blades together to move the weight and relax them to allow the weight to return to the start position. This 2" - 3" movement will have you seeing results in being able to to stay locked in the initial pull and not get yourself pulled into the froward rounded shoulder trap.

Rounded Weak Upper Back Vs. Locked in Upper Back

4 rounds for time

2 per hour clock push ups

10 per leg 1 legged squats

20 sit unders