Boost Your Back Strength with a Hated Machine?

Exercises for a bigger back, Great Lakes news, and how to avoid common mistakes.

This newsletter will teach you about the Smith machine row and how to integrate this movement into your routine.  

We will also give you insight on how to prepare for your first powerlifting meet with our top PLT course, First Time Powerlifter, by top coach Avi Silverberg.

Finally, we will discuss our top workout for building a big back using the Smith machine to provide maximum effort!

Top Reads of the Week

Smith Machine Row: How to Do It The Right Way

The Smith machine row is an excellent variation to use in place of the barbell row. The Smith machine provides additional stability that allows you to lift heavier weights.

This helps strengthen the back muscles, including the lats, rhomboids, and traps. But who would benefit the most from this lift?

I recommend the Smith machine row to all lifters. However, it can be especially beneficial for beginners because it is easier to maintain proper technique than rows with a barbell or dumbbell.

To learn more about this lift, read the full article, which outlines its pros and cons, common mistakes, and how to perform it. This can be great for most athletes, especially those who want to get stronger!

Kickstart Your Powerlifting Journey

Are you a newcomer to the powerlifting world, eager to take your first steps onto the competition stage? Many beginners face initial challenges, from training in the gym to performing on meet day. That's where the First-Time Powerlifter course comes into play.

It's more than just an online course; it's a thorough guide developed by Avi Silverberg, Head Coach of Team Canada Powerlifting. Get ready to dominate the competition platform, even if it's your first experience as a powerlifter!

But for those who need more assistance on their journey, there is also an option for one-on-one online coaching. Book a free 20-minute consulting call with one of our coaches to help you build a custom program. 

Don't hesitate. Start getting better today!

Top Workout to Grow Your Back

What’s one of the most underrated tools to use for growing your back? The Smith machine. 

Here’s why. The Smith Machine provides a smooth and stable form of exercise that allows the lifter to focus on the intensity of movement. For those who are wondering what exercises to do with the Smith machine, they can perform:

  • Smith Machine Deadlift: The Smith Machine Deadlift is a compound exercise that primarily targets your glutes, hamstrings, and lower back muscles but also challenges your upper back and core muscles to stabilize the movement.

  • Smith Machine Single Arm Row: Single-arm rows on a Smith machine are used to build and tone the lats, traps, rhomboids, and posterior deltoids. They are a great variation on single-arm dumbbell rows and address imbalances in the right and left sides of the body.

  • Smith Machine Inverted Row: The Smith machine inverted row is a rowing variation used to target the upper back muscles and the biceps and core by challenging the lifter to use their body weight for resistance. As a strength and conditioning coach, I program these for my clients to build strength before a pull-up.

We’re writing today’s newsletter with a routine with today’s exercises because that’s what you asked for. If you’re finding it helpful, please share it!

Smith Machine Back Routine

A sample routine for building a massive back would be:

  • Smith Machine Deadlift: 5 sets of 8 reps

  • Smith Machine Single Arm Row: 3 sets of 10 reps for each arm

  • Smith Machine Inverted Rows: 5 sets to failure

Competition Results

The Great Lakes Powerlifting Championship happened last weekend. Here are a few of the results that caught our attention:

  • A 78-year-old lifter benched 253.53 lbs

  • A 14-year-old lifter deadlifted 225.97 lbs

  • Women set state and world records

Looking to participate in your first meet (or to break a personal record)? Check out our course for first-time powerlifters.

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