How to Do a Back Superset

Video Transcript

"Hi I'm Kyle Brayer. Now for your back exercise we are going to do a back superset. The idea here is to get as many repetitions as possible through multiple exercises. We are going to start with the heaviest one first, which is your bent knee dead lift. Working that lower back. So you are going to start off just like you did before and you're going to perform about eight to twelve repetitions. Performing with perfect form as heavy as you can go without sacrificing form. When you get fatigued on these, you are going to stand straight up, adjust your hands so your palms are toward your body, you are going to bend over and your going to go straight into your bend over rows. So you are rowing up, back down, up, back down. After about six repetitions like this you are going to switch to a neutral grip and you're going to continue. Up and back down, exhale, inhale, exhale, inhale. And after you get fatigued on those, you are going to set this aside, you are going to do the same thing with this medicine ball. You are going to row up and back down. Now this is a good exercise to do to failure. You can keep doing this until your back goes into complete failure, you can no longer pull this ball forward anymore and then you go into your supermans. Finally taking care of that lower back and you just hold this as long as possible. And that will be your back supersets."