5 Best Crossfit Back Workouts (Increase Strength & Agility)

One of the best things concerning the prone row is its ease. There isn't much technique required.

How to perform: 

1. Load the barbell and place it on the floor.
2. Set the barbell beneath a bench. If the bench is too low, raise it with a pair of weight bars.
3. Position yourself prone on the bench (with belly down).
4. Take a little wider-than-shoulder-width grip on the barbell.
5. Pull your scapular back.
6. Pull the weight towards the sternum by contracting your lats.
7. At the apex of the exercise, take a little pause.
8. Return the bar to its starting position.
9. Repeat for reps.

3. Dual Kettlebell Rack Carry

After putting it to the test, we can confirm that the dual kettlebell rack carry is excellent for scapular and upper back development. It integrates trunk and core stability and strength.

The shoulders get a heavy treatment; you may do them solely or in more extended grinder parts.

How to perform: 

1. Hold a kettlebell in each of your hands.
2. Raise the kettlebells beneath your chin so your palms face up, and the wrists face each other.
3. Begin walking forward while keeping the kettlebells in the same position.
4. Continue for the time frame or distance required.

The barbell row is often used in powerlifting exercises and bodybuilding.

They are a compound workout that works the entire body. They target your upper and lower backs and your hips and arms. A barbell row is an exercise that works on strengthening the core muscles.

How to perform: 

1. Grab the bar with both hands shoulder-width apart. Lean forward at the hips, with your knee slightly bent.
2. Maintain a straight back and shoulders. Let the barbell hang just below you.
3. Lift the barbell into your diaphragm while pulling your elbows toward the ceiling.
4. Extend your arms straight and drop the bar to the ground.
5. Repeat for reps.

5. Sumo Deadlifts

Sumo deadlifts enable you to carry more weight quickly, improving strength.

"The sumo deadlift allows you to move more freely across a shorter range of motion. Since we get our feet wider, we may not have to hinge as far."

- Ebenezer Samuel, Certified Strength & Conditioning Specialist

How to perform: 

1. Step up to the barbell with your legs straight and wide apart. An excellent beginning point is to place the bar across the center of your leg and stand wide enough so that the shins are vertical when viewed from the front.
2. Inhale deeply, lean down, and grasp the bar.
3. Hold your breath, gently brace your core tight, and raise the bar.
4. Bring the barbell close to your torso, keeping your back straight until you're standing upright.
5. Return the bar to the floor with control.
6. Repeat for reps.