The Two Hands Continental - Peary Rader

Norman Fay

The Two Hands Continental
by Peary Rader (1951)


In recent years most of the lifting has been done in what is termed the “Clean” style. That is, in one continuous movement from the floor to the shoulders. For men of a certain type of build this is quite OK. They are able to pull more to the shoulders in the clean movement than they can jerk from the shoulders to arms’ length overhead. Another group, however, can jerk far more to arms’ length than they can clean to the shoulders. At least one light-heavyweight can jerk well over 400 from the shoulders. It is reported that Moktar Hussein, former Egyptian light-heavyweight champion, jerked 410 lbs. from the shoulder. His best clean & jerk was 352. Our present lifting sensation Doug Hepburn can jerk far more than he can clean. Davis has repeatedly jerked 400 with ease and with practice could no doubt jerk as much as 440; however, his best clean & jerk is about 396.

We might also mention that a man can usually jerk more if less energy is expended on getting the weight to the shoulders. The measure of a man’s strength in the early days of the lifting game was the poundage he could elevate above his head in any manner. This took many forms, but the most popular method was the Continental to the shoulders and then the jerk from there. Bringing the weight to the shoulders in this manner received its name because it was the most popular method on the continent of Europe. Some of the countries over there used this style for some time after others adopted the clean method as being the more athletic style. They argued that since a man could lift more by this method that it was more truly a “strong man’s style.” There was much truth in this argument but the clean enthusiasts gradually won their point and this style was adopted for international competition.

The continental style to shoulders is still used extensively and is not only the best way to get the maximum amount of weight to the shoulders, but it is also one of the finest back, arm, shoulder and leg exercises. It trains the muscles to handle heavy poundages. In spite of what some coaches who have not tried it may tell you, it is a valuable training exercise for quick lifters, as it develops great pulling power for the clean and snatch. Your regular lifting poundages for the regular lifts will feel lighter after training on the continental for a time. Body builders will find that it gives them rugged development as none of their other exercises can.

Even though you do not care for the overhead part of the lift, the Continental to the shoulders can still be considered as a lift in itself. Professionals and amateurs alike on the West Coast often compete on this Continental to shoulders. The American Professional Weight Lifting Championships were lifted on the Continental & Jerk last year an some of the boys went on to test their abilities on the Continental to shoulders. Many of them have done well over the 400 lb. mark.

No accurate record of this lift has been kept but Walt Marcyan can pull 400 or more to the shoulders most any time. Leo Stern and Harold Zinkin hoist around 400. We have no idea what John Davis could do in this lift and doubt if he has ever really tried himself out on it. His top now with a good belt should be around 460, we would judge. This, of course, should represent either his limit or that of other lifters because none of them have trained or competed seriously on it. We would say that 500 lbs. should not be beyond possibility. All the men mentioned have used the two movement method of pulling the weight to the belt then tossing it to the shoulders. A more lenient method was much used by European strong men in which several movements were made starting about halfway up the thighs, then to the bend of the thighs, then to the belt, then to the lower chest and then on to the shoulders. The bar sometimes rolled or dragged over the last lap of the lift. This would enable any lifter to bring a still greater poundage to the shoulders. This is real work, though, and some times you may lose a little skin if you are lifting bare.

This brings up another point. It is always suggested that the lifter wear at least a T-shirt and better still a sweatshirt. This makes the lift more pleasant if you are going to do an rolling or sliding of the bar.

Pete George, weighing about 160, can easily bring 400 to the shoulders in two movements and we believe that he might possibly do 450 with practice at it. He is shown lifting the former poundage for the camera in the accompanying photo. Tony Terlazzo is also shown lifting in the Professional Championships last year. You will note that he has stuffed a towel behind his belt to keep it from pinching the skin on his abdomen. This is a good precaution but we fell that a towel is a bit too bulky. However, Tony could have cleaned the 300 shown if he had wished to, so did not need much concentration on the Continental but just used it to save his strength.

You will notice that all these fellows use a heavy belt with a large buckle on which they catch and rest the bar. This belt should be very strong and of heavy leather if you wish to lift maximum poundages. This lift used to be a favorite of mine, probably because I lifted around 350 the first time I tried it and since I could do so well at it naturally I liked it. It gives one quite a thrill to hoist around 400 lbs. to the shoulders in any manner. I made a lifting belt from an old threshing machine belt which I bolted together in front. This made a strong, stiff belt with which to lift although it was slow to put on and take off. If you will look at the photo of Walt Marcyan pulling in 400 lbs. to the shoulders you will see the type of belt he has constructed for this lift and which most of the fellows out there use. This belt is simply a heavy lifting belt turned around so the wide part is in front and then instead of a buckle to catch the weight on he inserts into prepared pockets in the leather a U-shaped rod with the closed end bent out to from a ledge on which the bar is caught. The wide part of the belt acts as a shield for the bar to strike on and prevents the skin of the abdomen from being pinched between the bar and the belt or buckle as was the case with a regular belt.

Now we shall give you a few details of performance to enable you to lift the greatest poundage.

The drawing above illustrates the various movements or stops that can be made in the Continental to shoulders. And by the way, it is incorrect to call this a Continental clean – it is not a clean but a continental to shoulders or bringing a bar to shoulders by the continental method.

Most of you may find it wise to learn to use the hook grip – that is, wrap the fingers around the thumb as far as you can. This binds the thumb to the bar and makes an unbreakable grip. Take a strong lifting position as if you were going to do a heavy dead lift – with hips down, head up, feet a comfortable distance apart and hands in about the same position you would use for a clean.

Make your pull as you would for a clean. If you are using maximum poundages or if you are rather slow of movement the bar may come to rest in a dead lift position. The you can bend the legs slightly and rest the bar on them and then pull it to the bend of the legs, then with a heave of the legs toss it up and catch it at the belt. After you heave the weight do a slight squat under it to catch it on the belt. Then with another heave and a squat, catch it at the shoulders. Possibly it will go only to the lower chest where you can catch it by arching the chest and abdomen forward. Then another slight heave will enable you to catch it at the shoulders. This is the multiple heave method and was used much by fat European lifters because their protruding abdomen would not allow the bar to pass in one movement.

Present day lifters usually use a faster method that is equally as active a style as the clean. This is the method we prefer and the one we recommend.

In this method you make an all out pull the first time, pulling the bar as high as you possibly can – which won’t be very high with a heavy weight – and then like a flash drop under the bar and arch forward slightly, much as you would in a correct clean, so as to catch the weight on the belt and behind the buckle. Most men of the present day split under the weight. You will not need to go into a full split nor is this recommended as you would never be able to get back up with the high poundages you will be lifting. Getting the weight to the belt is usually the easy part of the lift although at times a man may have to heave it from the bend of legs to belt. As soon as you come erect, place the feet firmly in line is a strong position and give another mighty heave and a terrific pull with the arms. This arm pull is important as it helps a lot. This will throw the weight up. Always heave the weight so that it will go straight up or slightly back if possible as it will be impossible to catch and hold it if you throw it forwards. Arch the back and throw the chest forward and catch the weight at the shoulders. Concentrate on a firm locked position at the shoulders because it will be impossible to hold a heavy weight if it hangs on the arms. In making a split for this catch at the shoulders you may find it wise to step slightly forward under the weight. Make such moves carefully calculated ones however, as you are handling heavy weights and a wrong and unwise move can result in a strained muscle. You will find that you can give a really explosive drive to the weight from a good belt so that the weight literally shoots up to the shoulders. Flashing speed is just as important in this style as it is in the clean if not more so. This heavy weight starts back down very quickly if you don’t get under it at once or quicker. Every move must be very determined and decisive. We say this because some men will develop a complex of fear, perhaps unconsciously, because of the unaccustomed heavy poundage they are bringing to the shoulders.

After you get the weight to the shoulders and return to the erect position you are ready for the jerk. Or if you are just working on the continental to shoulders hold it at the shoulders for a time and jump it up and down. This will develop drive and sustaining power in the entire body.

Lowering the weight should be given some thought. This can be done by first lowering it to the belt by a direct drop or by sliding it down the chest and abdomen if you have a sweat shirt on. Never drop it all the way to the floor as it is too much weight to handle in this manner and may result in a pulled muscle. After it reaches the belt then jump it off the belt to the bend of thighs then lower to floor.

You will find that a few repetitions of this will give you a real workout. You should not use over 6 repetitions per set of this for either bodybuilding or lifting power. Two or three sets will be plenty for most of you. Take it easy to start with. Learn the positions well first and accustom yourself to the lift before hitting the heavy poundages. While most fellows of today use the split you will also find the squat, sort of a half squat while leaning back, will be a very strong position.

Like most lifts, the best training you can do for this lift is practice of the lift itself, if you have already built a strong powerful physique, of course. Valuable exercises for preparing the body for this lift are the squat and the dead hand dead lift.

Increase Your Bench Pressing Power - Anthony Ditillo

Don Howorth, Rheo Blair

Roy Mason doing a three-finger deadlift with 490 lbs.
at 64 years of age.

Chuck Sipes

Increase Your Bench Pressing Power
by Anthony Ditillo (1968)


A friend of mine, not long ago, was stuck for two months at 218 lbs. bodyweight and a 205 lb. bench press. Try as he might, he just couldn’t seem to make any headway with his limit attempt. His training partner, who weighed 30 lbs. less than he, outbenched him by 49 lbs. So, as a last resort, Tom came to me for help. I managed to put together a program which increased his prone by 65 lbs. in five months. It also enabled him to gain 30 lbs. and most of this was pure muscle.

I had Tom start each workout with the behind the neck press. At first this may seem incorrect, for it would appear as a waste of energy to perform this exercise first when the program was to be for bench pressing specialization, but I found through my own experience that after any type of overhead pressing my own prones would go up much smoother and easier. This was probably because of a more complete warmup of the involved pressing muscles. So, Tom started the behind neck presses with 115 lbs. and continued in 20 lb. jumps until he hit 175, which, at the beginning, using a cheating style, was his one rep limit. He then went into his bench presses and started with 155 and proceeded 3 reps per set using 10 lb. jumps, ending with 3 singles with 205.

The bentover row came next. In this exercise Tom used two types of performance. First, starting with 135 for 3 strict reps, increasing the poundage until his final set of 3 reps with 175 was reached. Then he went on in 10 lb. jumps from 185 to 225 using a looser, cheating style. I felt that inadvertently, a strong upper and lower back would be very valuable when executing a limit prone. Tom would then go back to the power rack and perform 2 sets of 10 reps in the press behind neck, for a finishing pump. This he also did with the prones and rows.

The only change in diet was the inclusion of one extra quart of milk in the morning and another before bed, bringing his daily total to five quarts.

The results which followed are truly amazing. Approximately five months Tommy pressed 205 off the back of his neck and proned and rowed with 270 in a pretty strict style. I am sure this routine, when followed diligently and combined with an abundant diet, can bring great improvement in one’s pressing power.

Combine Weightlifting & Bodybuilding - Achilles Kallos

Duncan YMCA, circa 1967

Combine Weightlifting & Bodybuilding
by Achilles Kallos (1968)


Peary Rader: Lifting movements improve the physique in a manner that bodybuilding exercises never seem to. Observe the great improvement of the physique of Dennis Tinerino, Mr. America. Unquestionably his recent efforts on the Olympic lifts were a major contribution to his progress. Others have had like experiences. All bodybuilders ought to incorporate both the Olympic lifts and the powerlifts.


With the advent of specializing, bodybuilders seem to lack that something in their physical makeup which many of the older physique title holders always had. I believe this is because champions like Roy Hilligenn, John Grimek and many others spent a lot of time in their training doing weightlifting.

Physiques have changed considerably, sad to say, for the worse. I am sorry to say this, but I just don’t believe that the present day bodybuilders are any comparison to those of the era of Grimek, Stanko and Hilligenn, to name but a few.

In my opinion it is the advent of specialization in training methods of the modern bodybuilder which causes that all-round polished finish to be lacking in their physiques.

Overdeveloped pectorals, beefy arms and sadly lacking all-round back and deltoid development. Instead of having a well developed symmetrical physique, too many of the modern bodybuilders look disproportionate an unathletic. Hours of specialized pumping exercises, particularly the lying down variety, have helped promote this ugly and unbalanced physique so often seen today.

Men like Bob Hoffman, Peary Rader and Oscar Heidenstam have for years been advocating the combination of weightlifting with bodybuilding for a well developed, proportionate physique. It does not mean that a bodybuilder must train exclusively on the Olympic lifts. All he has to do is incorporate at least one of the fast lifts in his normal workouts. Obviously, by doing so he may have to curtail some of his bodybuilding exercises in the routine, but it will prove beneficial and result-producing.

We need not concern ourselves with presses because bodybuilders always do some form of the press. Snatches, power snatches, cleans, power cleans, jerks and high pulls are the movements that should be done. These exercises develop the too often neglected muscles in one’s physique such as the lower back, the trapezius, deltoids and forearms.

As a matter of fact, these muscle groups mentioned will add the finishing touches to the body. By doing lifting exercises you will not only become stronger, more athletic and fitter, but you will also begin to enjoy your training more than ever before – that aspect too is important. Take for instance the snatch or clean & jerk. Instead of doing three repetitions as weightlifters do, try seven reps with a moderate weight. You will be amazed at how breathless one or two sets of this exercise will leave you. As a matter of fact, those who want to reduce or obtain more muscularity should include either the snatch or clean & jerks in fairly high repetitions, between 7 and 15. Normally, repetitions between 3 and 7 should suffice.

You need only incorporate one or two lifting movements in your regular workout. It is best to start off with the lifts and then carry on with bodybuilding. For those who have never done weightlifting, you should consult an expert on it on how to execute the various lifts such as the snatch and clean & jerk correctly. Attending a weightlifting meet will also help give you and idea of how they should be done.

You may find that a considerable amount of time and effort will be used mastering the lifts. Nevertheless, once you can do a snatch, etc., correctly, little effort will be needed to maintain good performance for bodybuilding purposes. Power snatches and cleans can also be done with little practice by the bodybuilder. Actually, you may find it easier if you first concentrate on power snatches and power cleans. Once you have gotten used to these movements (stiffness, etc., as you will be pretty stiff in the traps, lower back and forearms) you can try snatches and clean & jerks with light weights.

Now let us presume you can snatch etc. Here’s a sample routine you can do 3 times a week:

1.) Seated Barbell Press.
2.) Power Snatch or Power Clean – 5 sets of 3 to 7 reps.
3.) Proper Snatch or Clean & Jerk – 3 to 5 sets of 3 to 5 reps.
4.) Dumbell Bench Press.
5.) Bent Forward Barbell Rowing.
6.) Lying Triceps Extension.
7.) Incline Dumbell Curl.
8.) Regular Squat.
9.) Calf Raise.
10.) Abdominal Work.

I have not given the sets or repetitions for the bodybuilding exercises. I leave that to you, because by incorporating the lifts as suggested you may have to adjust the amount of bodybuilding work you usually do. And remember, this is but one of many, many possible workouts integrating the lifts with bodybuilding movements.

How I Perfect the Press - Anatoly Zhitetsky

David Rigert

Kolotov shows the preferred style for cleaning a press. This saves a lot of strength and permits a better starting position than cleaning in a low squat position.

How I Perfect the Press
by Anatoly Zhitetsky


I perform all the movements in the two-hands press in different variations depending upon my physical and technical preparedness in a given period. When performing a press with maximum results, I am not successful in lifting the bar to the chest at a high stance. Therefore, I resort to a deep squat clean.

The main things I watch when lifting the bar to the chest are: straight line movement of the bar, maximum starting speed, the power of the final effort, the coordination of the effort of the legs, trunk and arms, the depth and precision of the squat, the correct rising out of the squat, and the bar’s correct resultant position at the chest. While pressing the bar from the chest I try to complete the movement precisely, with the right direction of the bar’s movement, and with maximum speed.

In order to perform the press from the chest correctly, I work not only on technique, but also develop the strength of the arms. For this I use auxiliary exercises with a barbell: push press (press with the help of the legs), press behind the neck, and supine press. To obtain good results in the press I train more often with maximum weights and once or twice a month I test my strength. Training painstakingly in the press with great loads, I also gain something more: the growth of strength helps me raise the results in the two-hands snatch and jerk.

I now train four times a week, the length of each training session is 2½ to 3 hours.

During the weekly cycle I arrange the load in the two-hands press in the following manner: In the first session – heavy, in the second session – medium, in the third session – heavy, in the fourth session – light. Two to three weeks before a meet I add two light training sessions in the two-hands press between the first and second sessions.

When performing the two-hands press I give special attention to the correct organization and arrangement of the training session, and its correct goal orientation.

To obtain maximum possible sports results in the two-hands press, great physical effort, and speed and accuracy in the completion of the separate movements are necessary. For this reason movements in only the classical press are insufficient; it is necessary to utilize special-assistance exercises and general development exercises, without which it is impossible to discover completely an athlete’s potential possibilities.

Results in the press also depend in many ways upon the ability to bring the bar to the chest. I employ special-assistance exercises for this: lifting the bar to the chest at a high stance with a low dip; jerk pulls (power-pulls with a heavy weight); lifting the bar (medium and heavy weights) to the chest from a hang with a full squat; squatting with the bar at the shoulders or at the chest.

In order to perfect the two-hands press from the chest, besides exercises in the supine position, the press behind the neck, and push-presses, I set aside a large place for exercises with dumbells, especially during the preparatory period. Exercises with dumbells can localize the work of the muscles in that part of the body which interests me. I avoid a large number of repetitions and the lifting of great weights when training in the press. In the beginning of a training session I do up to 5 repetitions of an exercise with light weight (warmup). Beginning with a weight equal to 60% of my best result, I complete 4 to 5 approaches to the bar and, increasing the weight in each approach, I go up to my medium training weight (85% of my best result). At this weight I do 4 to 5 approaches, repeating the movement 3 or 4 times in succession. Upon increasing the results in the press, I increase the medium training weight accordingly.

In my workouts I include exercises for the development of flexibility and coordination of movement, which helps me to complete the two hands press in a technically correct manner without difficulty.

I conduct training in the two-hands press in a separated manner – first the cleans, and then the press from the chest. To me, such a division has a large advantage over other methods.

Perfection in the lifting of the bar to the chest at a high stance or with a squat (the latter for me particularly) also has a positive influence on my results in the quick movements.

I have observed that in training sessions some weightlifters direct their attention only to the second part of the movement – the pressing of the bar off the chest. This is incorrect, since success in the press depends in many ways how effectively the bar was lifted to the chest.

My preparation for the two hands press does not remain standard because of many factors, such as the workout conditions, the time of year, the competitive calendar, the condition of health and other reasons. In order to avoid staleness from the very same exercises, from time to time I bring about a change in the workout scheme.

Prolonged monotonous repetition of the load entails a decline of interest in workouts, and tends to an overtrained state. In such instances it is not obligatory to lower the strength load. It is possible to train with the former load, changing only the character of the exercises and the order of their fulfillment. As a result, interest in workouts will arise anew, the organism will cope with the load, and sports achievements will steadily increase.

In the achievement of high sports results in the two hands press, I assign great significance to the buildup of will power upon lifting the weight, which I cultivate at training sessions, completing the exercises with maximum weights only when I feel good and have good coordination. Only be continuous completion of the movements in correct style can one lift weights in perfect form.

In the process of year-round training I give great attention to observing my diet, which frequently becomes the deciding factor, when the question concerns the achievement of high sports results.

For a Better Back - Bradley J. Steiner

Sergio Oliva

Paul Wrenn

Basic 5x3 Routine:
1.) Take a weight you can do 5 sets of 3 repetitions with. This does not include warmup sets.
2.) Build up over time to 5 sets of 5 with it.
3.) Once you can successfully complete 5x5 with this poundage, add to the weight and go back to 5 sets of 3 repetitions.
The first workout you do 5 sets of 3 reps. The next workout you try to add some repetitions. You might not do the same number of reps for each of the five sets, perhaps 3 or 4 for some sets. Stay with the same weight until you can make 5 good reps for all 5 sets, then add weight . . . and repeat the process.

Serge Reding

For a Better Back
by Bradley J. Steiner


In this article we’re going to cover a lot of important territory. There are more basic exercises for the back than there are for any other single body area, and they should ALL be used, at one time or another, by every lifting in his training program. Heavy back training will build enormous body power. It will help in bringing about overall muscle and weight gains. It will help in bringing the body to a peak in physical fitness and all-round condition. Along with heavy leg work, BACK EXERCISE is the key to great development and strength.

To begin then, here is a list of the essential exercises for the back:

1.) Stiff-legged dead weight lift.
2.) Repetition power clean.
3.) Barbell bendover, or “good morning” exercise.
4.) Heavy, bent-forward rowing.
5.) Heavy, one dumbell rowing.
6.) Heavy shoulder shrugging.
7.) Neck bridge with weight resistance.

This last exercise you might want to say, is not for the back at all, since it works the neck muscles primarily, but remember, please, that this movement is a fine developer of the trapezius muscles, and also – since we are concerned in this series with the essential exercises for the entire body, it is necessary to place neck bridging somewhere in our repertoire. It is logical to include it with the back work.

In glancing at the above list you may suddenly protest that this writer is off his head for neglecting to have included the standard dead weight lift. After all, everyone knows that the basic exercise for the lower back is the deadlift, no? No, it is not. The regular deadlift is a fine test of one’s basic body power, but as a developer of the spinal erector muscles in the lumbar region of the lower back it is highly overrated. It is my intention to present in this series only those exercises that have proven themselves to be the finest developers of the muscles that they work. I am interested in building bodies, not in experimenting with them. It may not be popular to say it, but for the purpose of back development you can dump the traditional deadlift. Rest assured that the exercises herein discussed will bring you satisfactory results – if you work hard with them. In previous articles we’ve discussed the importance of concentration and effort in your training programs; now we’re concerned with those exercises you should be concentrating upon. So, taking them one at a time, in the order previously listed, let’s examine each basic back exercise and see how you may utilize it in your training.

The first exercise is the Stiff-legged deadlift, and let me say this at the outset about this fine exercise: If you work to your limit on the stiff-legged deadlift, constantly striving to handle more and more weight, you will find this to be the best lower back builder, a super-power developer, and a superbly efficient body conditioner as well. With the inclusion of a very few other exercises in a program, the stiff-legged deadlift can turn you into a Hercules if you’ll put forth an honest effort in training.

The stiff-legged deadlift should always be done with the heaviest possible weights. You should always use a barbell; never dumbells, for the simple reason that more weight can be handled in this manner, and when you are advanced you should do the stiff-legged deadlift while standing on a strong bench or block. This will enable you to lower the barbell below your feet, and the enormous development of power and flexibility that will result from this exercise style will utterly amaze you.

For the LOWER back then, the stiff-legged deadlift should be employed almost to the complete exclusion of any other exercise. Yes, it is that excellent. Yes, it is that important. Yes, it will give you the results that I have said it will give you, and no, I stand nothing to gain if you employ it in your program. You simply should know, to save your own time and effort, that this particular exercise is number one for its purpose, and you’ll be cheating yourself if you fail to use it.

There are two other essential exercises for the lower back area: the Power Clean and the Bendover or good morning exercise, but use them only as a means of getting out of a training rut or as a variation from time to time. They are good, but they cannot approach the stiff-legged deadlift. Since they are good, let’s turn to them next.

The power clean is a favorite exercise of Reg Park. It is hardly necessary to point out that Park’s back development leaves little, if anything, to be desired! Let’s face it – he must have done something right to get it, and one of the “right” things, no doubt, was work hard on the power clean.

The secret of getting the most out of your power cleans is, of course, to constantly strive to handle heavier and heavier weight. The exercise, like the stiff-legged deadlift, can be done with a pair of dumbells, but the necessity of always striving toward maximum poundage makes me warn you not to use dumbells unless you have access to real super-heavies, such as might be found in some commercial gyms, or set up with sturdy plate loading bars. Otherwise, stay with the barbell!

The power clean is NOT a weightlifting feat. It is an exercise. Do not confuse it with the type of cleaning done by Olympic lifters. In the power clean there is no significant body dip and there is no leg split or squat whatever. One simply grasps the bar with both hands in the overgrip (knuckles forward) and “cleans” it to one’s upper chest and shoulder level. Then the weight is lowered to the floor and the exercise is repeated for the desired number of repetitions. After a few weeks of power cleaning you should notice a very pleasant increase in both your overall bodily power, and in the muscular bulk of your upper back. The power clean is a triple-purpose exercise that will give a thorough workout to the trapezius, latissimus, and erector spinae muscle groups. You’ll find that in addition to the wonderful back-building results you’ll slap some extra meat on your upper arms also. How about that for a bonus?

The third and last exercise for the lower back region is the barbell bendover, better known in weight training circles as the “good morning” exercise, and no, I do not know why it’s called the good morning exercise. Call it the “good night” exercise if you will; I do know this: it is an excellent developer of the lower back. Weightlifters frequently use this exercise as a supplement to their training on the basic lifts, and it will quickly prove its worth to you after a few weeks’ training. The performance of the good morning may not be known to you, so briefly, this is how it’s done.

Take a barbell, of moderate weight in the beginning, and hold it behind the neck as you would if preparing to do a set of squats. Now, keeping the legs straight, and being careful to maintain a flat back and strong grip, incline your upper body forward from the waist until it is parallel to the floor. Using lower back strength only (DON’T bend your knees), raise your upper body to the erect starting position. Repeat for the desired number of repetitions.

This movement takes some getting used to, but it is nevertheless a fine back exercise. When you become sufficiently advanced you will be able to employ heavy poundages, and of course you’ll reap excellent gains.


By far the most important group of back muscles to every bodybuilder are the “lats” or upper latissimus dorsi group. Huge, bulky lats do give the entire physique a broad, powerful appearance. To acquire powerful lats that possess corresponding shape and bulk, you need concern yourself with only two exercises and their variations. The exercises are: the heavy bent forward barbell row, and the heavy one-dumbell row. We shall begin our analysis with the heavy, bent forward barbell row since it is number one on the list, and number one in importance.

Reg Park (one always has to refer to Park when one wants to cite physical perfection) considers heavy barbell rowing to be the best all-round back developer. It is. Please note at this point that I say “heavy” bent forward barbell rowing. Brothers, if it’s a mighty back that you’re after, you’ve got to face the fact that only heavy training will achieve your goal. For upper back development you should push heavy barbell rowing in every workout. Keep forcing the poundages way up. This is terribly important, and if there is a reason why some lifters fail to reap satisfactory gains from barbell rows it is due to their use of weights that are too light.

There are three methods of doing your barbell rows. The first is to use a wide grip and to pull the weight up to the chest in fairly strict form. The second method involves a closer grip, and you pull the weight up to your stomach. The third method is to use an ultra-heavy weight and to perform the exercise as a kind of bent forward “clean.” Surprisingly, this last variation is not at all a bad one to employ, since, no matter how you cheat in barbell rowing it is still the back that always bears the brunt of the work. I advise you to use all three forms of barbell rowing in your routines. It doesn’t matter which style you do when, just DO it.

The heavy one-dumbell row is a fine lat developer and the only reason for possible failure with this exercise is, you guessed it, the use of weights that are far too light. You absolutely MUST use heavy weights if you expect maximum development of the back. In order to increase the poundages that you employ in this exercise it is desirable at times, as with the barbell rows, that you cheat. DO NOT, however, let your cheating take the form of pulling the dumbell to the waist or midsection. When you utilize a heavy dumbell row, this will not result in satisfactory progress. You’re better off staying with a weight that you can pull to your chest. Again, cheating from time to time is O.K., but it should take the form of using body impetus to pull the weight up to the upper chest, NOT to your midsection.

An excellent variation to the one-dumbell row that can be used at times is the one arm row with the loaded end of a barbell. This is not really a variant of one-dumbell rowing per se, but the similarity in performance is what prompts me to consider the movement a variant of the one-dumbell row. John Grimek has used this exercise to good effect, and need I argue the point that Grimek knows what is happening in the Iron Game? Perform the exercise very strictly, using heavy weights, and for heaven’s sake, stand STRADDLING the bar! I once noticed a fellow in the gym trying to do the movement by standing off to one side. That’s a swell way to get a nice back injury. You should prop the empty end of the bar against a sturdy support, and place your non-exercising hand on its corresponding hip; leave it there, and unlike the dumbell row, do not permit yourself to cheat at all.


Often neglected by bodybuilders, yet nonetheless important for all-round strength and symmetry, the trapezius muscles rank as an important group to develop. To an extent all forms of rowing and the power clean affect these muscles, but for really powerful and complete development you should include what is another essential exercise: Heavy shrugging.

In shoulder shrugging it doesn’t make one bit of difference whether you use a heavy barbell or a couple of heavy dumbells. What counts is only that you use HEAVY weights, and that you take care to perform this apparently simple exercise correctly. Correctly means letting your trapezius muscles do the shrugging, and not allowing your arms and hands to relieve the back of its work. This, by the way, is a very common error among trainees, and you would do well to guard against it. Remember: your hands are to serve only as links to hold the weight. LET YOUR TRAPEZIUS MUSCLES DO ALL THE WORK. To put it even more simply: SHRUG, as the name implies, and DON’T PULL with the hands.


The final essential exercise for the back area is the bridge with weight resistance. I consider neck exercise to be important, both from an appearance, and certainly from a health standpoint. Since, as was explained earlier, this exercise does work the trapezius muscles in addition to the neck, I have chosen to include it in this, the back exercise part of our series on the essentials.

The neck muscles are very quick to respond to exercise. They develop rapidly. While it is wise to take it easy on the neck for the first week or so of training, the fact that it is a body part that responds readily to exercise will enable you to work up to considerable resistance, and thus build a fine neck. DO NOT NEGLECT THIS BODYPART. When you are doing the neck bridge, keep a barbell plate on your chest, and always (unless you happen to have an unusually thick skull) place a folded towel or pillow under your head. Raise up SLOWLY, lower SLOWLY, and repeat. Again, it will pay you never to neglect neck exercise, even if you have read somewhere that Mr. Superman spends four hours a day working everything but the neck. Phooey on that garble! You want a real body, not a puffed up anatomy chart.


Back exercise is tremendously simple in its performance, tremendously difficult in the effort it demands, and, lest we let your forget, tremendously important for total development. Do not be misled into taking the easy way out, no matter what you may read or hear, as regards back or any other exercise. The movements we have discussed are IT – the very best – so give ‘em all you’ve got. Always strive to constantly work harder, for in the lifting the hard way is the easiest way to succeed.