The back may be the second most neglected muscle group when it comes to proper training. You can guess the first. 🐓The muscular structure of your back sports a complex set up. The posterior chain of your torso consists of a variety of muscles such as the traps, rhomboids, lats, spinal erectors, thoracolumbar fascia, etc. The function of each of these muscles is important. In order to effectively transfer loads from the upper to lower body, you need a strong back. As a functional athlete, you can list several reasons why this is important.
Width vs bulk.
Width: The muscles responsible for having a wide back are mainly the latissimus dorsi and teres muscles. Performing vertical pulling exercises are the best way to engage these muscles. Common exercises that engage these muscles are pull-ups or pull-downs.
Bulk: The muscles responsible for bulk are the traps, rhomboids, and also lats. Performing horizontal pulling exercises are greatly beneficial to developing the bulk of the back and also specific variations of vertical pulling exercises.
Take a look at the traps. Generally, we’d say the traps are only those bulging muscles on your shoulders but wait…. there’s more! The traps are separated between the upper, middle and lower regions. The upper fibers are involved in scapular elevation and play a significant role in the movement of the neck.
A real-life example of being able to effectively use your back muscles for functional purposes is the human flag. A prime muscle that allows the entire body to maintain strict form is the thoracolumbar fascia which transfers load between the upper and lower extremities of the body. Strengthening this region of the back will prevent sagging hips and take the strain off your teres major when holding a flag. The traps and rhomboids stabilize the scapula during this movement, so it’s in your best interest to strengthen these muscles as well.
All in all. The back is involved in just about every serious sport and even if your goal is not to be “functional” and the main focus is aesthetic purposes; that’s all the more reason to work that back for structural balance.