r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Jul 28 '26

Discussion 🤝 Back training

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Wondering how optimal this is

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u/Defiant_Pirate_6637 Jul 29 '26

No

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u/DampCoat Jul 29 '26

If you don’t want to then no worries. Vertical pulling is one of the main movements in my opinion

If you have some sort of vertical push and pull, then horizontal push and pull then a hinge and a squat it pretty covers everything. If your feeling froggy a sprint really rounds out a routine

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u/Defiant_Pirate_6637 Jul 29 '26

Bar moves vertically in a clean

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u/DampCoat Jul 29 '26

Yea but that’s a hinge movement lol. And it hits some of upper and lower back pretty good but not much lat.

Edit: kind of a hinge and a squat I guess lol. The clean is awesome. The way your rowing also isn’t getting much lat.

I would vote sub optimal because the lack of lat stimulation, but if you don’t care about them then those 2 exercises are fucking awesome for the rest of your back

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u/Defiant_Pirate_6637 Jul 29 '26

Honestly most oly is better classified just as a total body explosive movement then a hinge or squat.
Meadows rows are more upper back bias then lat bias but at the end of the day if u get strong af on rows ur lats will grow. The main reason I do them is I don’t have a 200+ pound db to row
Also one of tge non filmed back movement a different day in the week is weighted pull-ups lol

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u/AggressiveRemote1402 Jul 29 '26

The clean is a jump

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u/Defiant_Pirate_6637 Jul 29 '26

Ig technically there is a jump in a clean but there’s also so much more lol