Stay Ready for Sambo: How to train your back at home

In this “Stay Ready for Sambo” series we explore and demonstrate what kind of back training exercises that sports and combat sambo fighters can do while at home during lockdown.

There are many videos on how to train from home, most of which is for obvious and popular muscle groups or cardio. In this “Stay Ready for Sambo” series we will explore and demonstrate what kind of training methods can be done out of the sports club specifically for sambo, staying ready for when lockdown is lifted and the sports men and women are back in the gym.

In our first article of the series, we will focus on one of the most important group of muscles for a sports and combat sambo fighter – the back. It is easy to neglect all or some parts of the back when training at home, with or without weights. So here we will compile a 20-40 minute training session complete with warm-up, stretches and exercises.

So without further delay, lets begin our training session!

Warming up

In order to avoid preventable injuries it is always important to consider warming up to get your body ready for more intensive exercises. We'll start with some nice and easy warm-up exercises which you will likely be familiar with and be able to do at home. There is a video at the bottom of the list to visually demonstrate the following warm-up exercises.

Each exercise is to be done for 20 seconds, a 30 second rest at the end of the circuit and 5 circuits in total.

  1. Jogging on the spot, lightly
  2. Jogging on the spot, intensely
  3. Jumping, bring your knees up to your chest
  4. Jumping with your arms and legs out bending your back
  5. Jumping jacks

Each circuit will take a total of 1 minute and 40 seconds to complete, and including the 30 seconds of rest after each one this exercise should take 10 minutes and 50 seconds.

Stretches

Fully stretching before exercise helps to make your body more flexible and prevent pulled muscles or hurting your joints during intensive activities.

We will now do easy but thorough stretches, paying attention to the muscles and joints from top to bottom, starting with the neck and ending at the ankles.

Each rotation of the following is to be done for around 20 seconds, remember to rotate both ways with each one on the list.

  1. Rotating your neck, clockwise/anti-clockwise
  2. Rotate your shoulders, forward/backward
  3. Linking your hands, rotating your wrists, clockwise/anti-clockwise
  4. Keeping your hands touching, rotate your forearms bending at the elbow, forward/backward
  5. Keeping your arms apart to your sides, rotate your forearms bending at the elbow, inwards/outwards
  6. Placing your hands on your sides, rotate your back, clockwise/anti-clockwise
  7. Lift one leg up to your side and rotate forwards and backwards, switching legs after
  8. With your legs slightly apart, place hands on the knees and rotate at the knees, inwards/outwards
  9. Place legs together and with your hands on your knees rotate at the knee, clockwise/anti-clockwise
  10. Sitting on the floor with legs straight out, bring one leg towards you and rotate the ankle one way then the other, switching legs after
  11. Remaining on the floor, bring your feet together so the soles touch and stretch the inner part of your leg muscles

This set of stretching should take around 7 minutes and 30 seconds to complete.

Exercises

The exercises we've selected here require no equipment and will provide a good workout for your back muscles, keeping them strengthened and toned while sports clubs are out of bounds. You can do the following exercises for 20 seconds each with 3 circuits.

  1. Back bend
    1. While on the floor, in a press-up position, extend your arms with your head looking upwards and your legs remaining flat on the ground
  2. Back arches & dips
    1. While on hands and knees, dip your back while your head looks upwards
    2. Then, arch your back with your head looking towards the floor
  3. Kneeling superman
    1. While on hands and knees, raise one of your arms straight ahead with the opposite leg straightened out behind you. Once done, bring them back to the starting position and repeat for 20 seconds
    2. Once step 1 is complete, switch arms and legs and follow step 1
  4. Kneeling leg lounge
    1. While on hands and knees, raise one leg high behind you, then bring that leg back and get your knee close to your chest, then repeat
    2. Once step 1 is complete, switch legs and follow step 1
  5. Kneeling leg rotations
    1. While on hands and knees, extend one leg behind you and rotate it in one direction for 10 seconds and then the other way
    2. Once step 1 is complete, switch legs and follow step 1
  6. Kneeling leg swing
    1. While on hands and knees, extend one leg behind you raising it high and then move it to your side without it touching the floor
    2. Once step 1 is complete, switch legs and follow step 1
  7. Lying down superman
    1. While on the floor, raise one of your arms straight ahead with the opposite leg straightened out behind you. Once done, bring them back to the starting position and repeat for 20 seconds
    2. Once step 1 is complete, switch arms and legs and follow step 1
  8. Lying arm and leg raises
    1. While on the floor, raise both arms and legs off the floor and try looking ahead of you

Conclusion

This concludes our first training article and we hope you get some good use out of it. Naturally, the dynamics of training at home and at the gym or sports club will be different however we must all do what we can to stay active whatever the given circumstances are.