A lift to take care of this?

[djeclipse]

I do believe deads are king but you should add the clean and the snatch (power versions if you can not do the oly lifts).

I would love to do cleans or other olympic lifts, but my form is so bad and there is no one around her to teach me.

 

[SouthernLord]

I would love to do cleans or other olympic lifts, but my form is so bad and there is no one around her to teach me.

Have you ever tried one arm barbell snatches? They seem intimidating, but they are really not too bad. The learning curve is pretty short and they are far less technical that the two armed version. When I was doing these frequently my numbers for the one armed snatch were actually higher than my power snatch numbers. I like to do every rep from the floor, and the explosiveness you gain from these will help your DL.

 

[SouthernLord]

There you go.

Heavy deads once a week and Rows form the floor @ 90deg will put mass on your entire back back.

Very good advise. I love those pendelay rows.

 

[dabuffguy]

A seated row that has you pulling up towards your scapula rather than straight back, a slight incline. Imagine pinching and holding a pencil between your muscles. Back straight up, chest out, pull with your back muscles, not your arms. My back looked like yours when I started, it just takes muscle mass. I know right now by looking, that someone could shove their hand fully underneath your scapula.

Deadlifts and rows will fill your back out nicely.

 

[needfasp3ed]

A seated row that has you pulling up towards your scapula rather than straight back, a slight incline. Imagine pinching and holding a pencil between your muscles. Back straight up, chest out, pull with your back muscles, not your arms.

Can you elaborate on this lift? Maybe a picture or something?

Great information guys, thanks a lot.

 

[djeclipse]

Have you ever tried one arm barbell snatches? They seem intimidating, but they are really not too bad. The learning curve is pretty short and they are far less technical that the two armed version. When I was doing these frequently my numbers for the one armed snatch were actually higher than my power snatch numbers. I like to do every rep from the floor, and the explosiveness you gain from these will help your DL.

What does this lift look like?

 

[BigboyAl]

My back looks like complete shit. I dont know if this is just how I am built or if there is a way to get rid of the way my shoulder blades stick out?

Any help would be appreciated!

Bro do me a favor and ignore the deadlift request. i am 6'2" with very wide shoulders, my shoulder blades stuck out of my back plus i have some scholeosic that made it worse. i spent years trying to figure out the best way to builder muscle in the middle of my back between my blades. deadlifts are not the answer,they are great for the spine muscles in the lower back, but will not help, i repeat i dl over 500 and it did nothing for the muscle between the blades. you must make the 75-90 degree bb row your next bench exercise. what i mean is you must do between 75-90 degree pendley bb rows as hard and often as you would bench. these will thicken your muscle between your blades better than anything else. as assistant work do wide grip front pull downs and chin downs close grip. stick to 4x6 reps in general for the rows.

*Very important to try and stay as close to 90 degrees as possible. elbows out and up at least 45 dgree and make sure your rowing in the plain our your blades.. not below.. on heavy sets you can row lower but in general keep the form fairly good, i noticed a big difference when my rows got over 225 for a few sets of 8. i attack the row like i do the bench now, and it changed my back. trust me on this i tried everything possible. you need to go heavy and row, the best way to do that is the pendaly bb row. stick with the lift and you will see your middle back fill out. any questions pm me ill be happy to help.

I forgot to mention gain weight!! make sure you eat a good 1000cals over your norm a day, take weight gainer or what ever, but if you work the row twice a week and eat alot, you will put a lot of mass on your back..

 

[sopac]

1 Arm Rows......bent barbell rows too

 

[needfasp3ed]

Bro do me a favor and ignore the deadlift request. i am 6'2" with very wide shoulders, my shoulder blades stuck out of my back plus i have some scholeosic that made it worse. i spent years trying to figure out the best way to builder muscle in the middle of my back between my blades. deadlifts are not the answer,they are great for the spine muscles in the lower back, but will not help, i repeat i dl over 500 and it did nothing for the muscle between the blades. you must make the 75-90 degree bb row your next bench exercise. what i mean is you must do between 75-90 degree pendley bb rows as hard and often as you would bench. these will thicken your muscle between your blades better than anything else. as assistant work do wide grip front pull downs and chin downs close grip. stick to 4x6 reps in general for the rows.

*Very important to try and stay as close to 90 degrees as possible. elbows out and up at least 45 dgree and make sure your rowing in the plain our your blades.. not below.. on heavy sets you can row lower but in general keep the form fairly good, i noticed a big difference when my rows got over 225 for a few sets of 8. i attack the row like i do the bench now, and it changed my back. trust me on this i tried everything possible. you need to go heavy and row, the best way to do that is the pendaly bb row. stick with the lift and you will see your middle back fill out. any questions pm me ill be happy to help.

I forgot to mention gain weight!! make sure you eat a good 1000cals over your norm a day, take weight gainer or what ever, but if you work the row twice a week and eat alot, you will put a lot of mass on your back..

Ya I have a bit of scoliosis myself actually.

 

[AEKDB]

What does this lift look like?

One-arm snatch

Great lift. Remember that the weight moves upward in a straight line (shortest distance between two points) and you move your body under the weight. It is not a swinging motion. You should be able to build up weight fast as at first it is all technique.