Boxing / Combat Sports
Johann CSCS
November 27, 2024
Your spine is not just structure—it’s function. It’s not just posture—it’s power. Every lift, every punch, every kick, every rotation and every rep passes through this singular column of strength. But too often, we ignore it until it hurts.
This workout for the back is your armor. It’s designed to build durability, eliminate pain patterns, and increase raw strength where it matters most: your spinal column, your postural chain, your deep core. Whether you’re striking, lifting, or just living under load—this plan rebuilds your back from the inside out.
Before diving into exercises, you need to understand what you’re working with. Your spine is more than bones—it’s curves, nerve signals, and muscle control. The better you understand its structure, the more intentional your back training will become.
The spine is composed of 33 vertebrae across five sections:
Cervical Spine (C1–C7): Supports the head and allows rotation.
Thoracic Spine (T1–T12): Stabilizes the upper back and supports the rib cage.
Lumbar Spine (L1–L5): The most load-bearing segment; vulnerable to shear forces.
Sacrum (5 fused bones): Anchors pelvis and transfers energy.
Coccyx (Tailbone): Residual segment from evolution—still supports minor functions.
Lordosis: Inward curve (cervical & lumbar)
Kyphosis: Outward curve (thoracic & sacral)
These curves act as springs, absorbing ground forces and distributing load through the kinetic chain. When they’re intact, your spine functions like a shock-absorbing powerhouse. When they’re exaggerated or flattened—due to poor training, injury, or chronic posture—pain takes over.
If your spine isn’t strong, you’re losing force and risking injury in every movement. A truly effective workout for the back should elevate your posture, protect your joints, and amplify your training across every domain.
Lower back pain during deadlifts or overhead presses
Poor bracing during Muay Thai clinch or BJJ base work
Reduced transfer of force in Olympic lifts
Shallow breathing and rib flare due to poor thoracic mobility
Upright posture under fatigue
Explosive barbell acceleration from floor or rack
Force-efficient striking, clinch resistance, and sprawl control
Pain prevention and longevity for fighters and lifters alike
| Spinal Region | Function | Key Movements | Exercises that Strengthen It |
| Cervical | Head positioning, rotation | Neck flexion/extension | Band-resisted nods, posture resets |
| Thoracic | Rotation, rib support | Rotation, extension | Face Pulls, Rows, T-Spine Openers |
| Lumbar | Load absorption, stability | Flexion, extension | Deadlifts, Carries, Back Extensions |
| Sacrum | Force transfer to hips/legs | Minimal movement | Glute Bridges, Hip Thrusts |
To build a strong back, you need more than deadlifts. The muscles around your spine—your postural chain and midline support—are what hold you upright, protect you under load, and give your body power.
Erector Spinae: Primary spine-extending muscle group
Multifidus: Tiny stabilizers between each vertebrae—key for segmental control
Glutes & Hamstrings: Control hip extension and support lumbar integrity
Rhomboids + Middle Traps: Maintain scapular positioning and thoracic posture
Transverse Abdominis + Obliques: Form the anti-rotation “brace belt” around your midline
Together, these are the muscle groups that create stiffness under load, allow you to explode into a throw or kick, and resist breakdown during heavy reps.
This isn’t just about standing up straighter—it’s about reducing chronic pain and improving performance. A weak back leads to compensations elsewhere. Strengthening it realigns everything.
Lumbar Lordosis Collapse → Anterior pelvic tilt, disc pressure, hamstring inhibition
Excess Thoracic Kyphosis → Rounded shoulders, shallow breathing, cervical tension
Neutral Loss → Weak punches, soft kicks, low squat/press efficiency
Fighters with poor clinch posture
Desk workers stuck in kyphosis
Lifters lacking mid-back endurance
Older athletes with rotational limitations
Training your back fixes your structure—but it also restores your power. If you want more out of your body, this is the system to train.
Two days a week. That’s all it takes to radically strengthen your spine, build balance, and correct dysfunction. We split the volume so your body can handle intensity on Day 1 and refinement on Day 2.
Why 2 Days?
Your spine needs both strength and support. A two-day split lets us hit:
Day 1: Max-load movements to build tension and posterior dominance
Day 2: Accessory and stability work to clean up control, posture, and pain-proofing
Ideal For:
Muay Thai / MMA / Grappling athletes
Strength lifters (deadlift/squat focus)
Cross-training fitness with real-world movement demand
| Day | Focus | Primary Movements | Why It Works |
|---|---|---|---|
| Day 1 | Max Load + Bracing Power | Deadlift, Bent-Over Rows, Pull-Ups, Carries | Teaches tension, load-bearing posture, power |
| Day 2 | Anti-Rotation + Posture Fix | Face Pulls, 1-Arm Rows, Extensions, Renegades | Builds alignment, scapular control, anti-collapse |
Every effective workout for the back starts with preparation. This RAMP protocol primes your joints, activates the correct muscles, and reduces risk of injury.
Raise – 3 minutes rowing or jump rope to increase blood flow to the spine and posterior chain
Activate –
Banded Pull-Aparts – 2×10 (scapular control)
Bird Dogs – 2×10/side (lumbo-pelvic coordination)
Mobilize –
Cat-Cow – 10 reps (vertebral awareness)
Thoracic Rotations – 2×8/side (mid-back unlocking)
Potentiate –
Explosive Band Rows – 2×5 (nervous system prep)
This session builds pure strength. Compound movements train your back to resist collapse and stay rigid under load. These exercises target spine extensors, scapular retractors, and core stabilizers.
1. Barbell Deadlift – 4×5 @ 75–80% 1RM
Teaches bracing, spine alignment, and full posterior chain load. Use mixed grip or straps if needed.
2. Bent-Over Barbell Row – 3×6–8
Maintains thoracic extension under fatigue. Hits scapular control, low trap, and lats.
3. Weighted Pull-Up or Heavy Lat Pulldown – 3×8–10
Trains vertical pulling and deep scapular rhythm. Essential for fighters and climbers.
4. Farmer’s Carries – 3×30 seconds (heavy DBs or trap bar)
Total-body bracing, core stiffness, and grip. Clinch carryover for combat sports.
This session targets midline control, corrects imbalances, and bulletproofs you from low back pain. Focus on tempo, control, and activation.
1. Face Pulls – 3×12
Reactivates posterior delts and mid traps—counteracts kyphosis and improves shoulder health.
2. Single-Arm DB Row – 3×8–10 per side
Unilateral lat and oblique activation. Great anti-rotation builder for asymmetry correction.
3. Back Extensions – 3×12–15
Hammers lumbar erectors, glutes, and hamstrings. Key for injury prevention.
4. Renegade Rows (Plank Rows) – 3×8 per side
Loaded anti-rotation challenge. Great for strikers and postural control in push-based sports.
| Exercise | Purpose | Hits | Why It Works |
| Reverse Hyperextensions | Decompress & strengthen lumbar spine | Glutes, hamstrings, spinal erectors | Promotes disc hydration & posterior chain without compression (McGill, Contreras) |
| ELDOA | Decompress specific vertebral joints | Targeted spine segments, fascial lines | Creates fascial tension to open joint space (2022 RCT-supported) |
| Jefferson Curls | Train flexion tolerance under control | Spinal erectors, hamstrings, deep stabilizers | Builds segmental strength/resilience with controlled load (McGill-approved with caveats) |
| Wall Angels | Improve thoracic mobility & scapular function | Rhomboids, traps, rotator cuff, T-spine | Reverses kyphosis and restores posture control (PMC-backed studies) |
| Dead Hangs | Passive spinal decompression | Full spine, scapulae, grip | Gravity traction restores disc space and relieves compression (clinical decompression support) |
These issues sabotage your gains. Know them. Fix them. Dominate every rep.
Rounded Lumbar Spine: Fix with lighter load, more bracing drills, and visual cueing.
Momentum on Rows: Pause at the top; use tempo if needed.
Neglected Core Engagement: Train TVA with deadbugs and controlled planks post-workout.
Different bodies. Different demands. But the spine is non-negotiable.
Muay Thai: Use carries and renegade rows to strengthen your clinch and improve kick recovery.
Olympic Lifters: Prioritize back extensions + trap work to improve clean/snatch pull consistency.
Desk Athletes: Daily thoracic mobility + face pulls = posture reset and pain prevention.
Too many athletes train the muscles around the spine and call it good. But the spine is the foundation. It’s the signal tower. The structural base. The reason your punches snap, your deadlift locks out, and your core doesn’t crumble mid-round.
This workout for the back gives you more than reps. It gives you real strength, real awareness, and long-term resilience—whether you’re swinging a kettlebell or defending against a body lock.
Own your posture. Reinforce your curves. Build from the column out.
Let this be your go-to workout for the back—built for fighters, lifters, and anyone who refuses to fold.
2x/week. Give 48–72 hrs between sessions. You can train it more frequently if the volume is split intelligently and includes both strength and mobility work.
Start with low-load mobility, bodyweight anti-extension drills, and walking. Then rebuild strength progressively through RDLs, carries, and back extensions. Avoid total rest unless prescribed.
No—but it can complement rehab, especially if you’ve finished acute care. This plan helps rebuild stability, coordination, and strength for long-term outcomes.
Farmer’s Carries, Renegade Rows, and heavy single-arm rows. They build rotational control, midline tension, and posture under fatigue—perfect for clinch and grappling control.
Barbells and cables are ideal, but most movements can be modified for dumbbells, resistance bands, or bodyweight.
Strength. Posture is dynamic, not static. Training spinal control and resilience makes you move better—and that’s what creates lasting postural change.
You round under load, fatigue fast during carries, or feel stiffness/tightness after static sitting. If you can’t hold form in a plank, deadlift, or row—you likely need this plan.
Not really. They may overwork the hip flexors and undertrain the spine. Focus on bracing, anti-extension, and loaded spinal endurance work instead. should I train my back?**
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