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Back training Hamburg

Medical back training Hamburg

Fitness Trainer Hamburg

In the sports industry, martial artists rely on particularly strong back muscles. Without a well-trained back, kickboxers, boxers, karatekas or judokas, for example, are at a greatly increased risk of injury. During a duel, large loads of up to one tonne are placed on the spine, which is buffered by well-trained back muscles. As a licensed specialist trainer for back training, Your Boxing Coach offers targeted personal training for increased performance and increased quality of life.

Back pain can become a major burden for each of us in everyday life. The pain can occur gradually and completely unexpectedly. Often you wake up one morning and can barely get out of bed because you’re in severe pain and your back seems to have lost all flexibility. At this moment, each of us realizes that completing daily tasks, no matter how simple they may be, such as shopping, carrying a child or climbing stairs, can become torture. Reaching for painkillers can then usually no longer be avoided. However, this is usually not a long-term solution.

Back pain is the number one widespread disease because more than half of Germans have had to deal with back pain at least once in the last year. The causes are varied and can only be determined through a professional anamnesis.


The human spine is a complex, multi-membered construct that can be associated with a moving chain of links. In summary, the spine consists of 24 vertebrae plus the sacrum and coccyx and has 25 movement segments with 23 intervertebral discs. Viewed from the side, a healthy spine has a double S curvature, which allows us humans to walk upright.The spine ends in the pelvis and is held by a network of muscles, tendons and stabilizing ligaments, which, like the rigging of a sailing ship, keeps the mast plumb.

Physiological vibrations of the spine

When viewed from the side, the human spine shows a typical oscillation (double S curvature), which enables upright walking and gives the spine a high level of basic stability. In newborns, the shape of the spine is more like a dorsally convex arc that resembles a ‘C’. Only as we grow up does the distinctive curvature of the double S shape develop, which is known asmovement dampening and balanced for people, ​complex control tasks and biomechanical requirements are possible.

The vibrations of the spine can be divided into the following areas:

  • the cervical spine/cervical lordosis (forward curvature)
  • thoracic/thoracic kyphosis (backwards curvature)
  • the lumbar spine/lumbar lordosis (forward curvature)
  • SWS/sacral kyphosis (backwards curvature)

In order to illustrate the complexity of the spine (Culumna Vertebralis) in its many components, I offer below a brief overview of the subdivision of the individual structural elements, including Latin technical terms.

Division (cranial to caudal – head downwards):

  • 7 cervical vertebrae (Vertebrae cervicales)
  • 12 thoracic vertebrae (Vertebrae thoracales)
  • 5 lumbar vertebrae (vertebrae lumbales)
  • 5 sacral vertebrae (vertebrae sacrales)
  • 3–5 rudimentary coccygeal vertebrae (Vertebrae coccygeales)

The vertebrae of the cervical, thoracic and lumbar spine can also be differentiated in size and shape, but they essentially have the same bony structure. They consist of a vertebral body, an adjacent vertebral arch, two transverse processes, a spinous process, and two upper and two lower articular processes. The cavity between the vertebral body and the vertebral arch forms the vertebral hole. The entirety of the vertebral holes lying one above the other forms the spinal canal, in which the spinal cord runs well protected against external influences.The areas in which a very mobile section of the spine meets a significantly less mobile section are particularly problematic areas. Signs of wear and tear occur relatively often due to the high mechanical stress and poor posture.

Back training Hamburg – free trial training*


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Back training muscle building

Just as diverse as the causes of back pain are the areas of training that need to be taken into account if you want to become healthy and pain-free in the long term. All too often I observe back exercises from recreational athletes who want to get their back pain under control with a very one-dimensional back workout. 

Don’t be a leek!

To illustrate this, I like to use the example of the spring onion, which can only grow upright because it has different layers on top of each other. If I use the knife to remove a small part of the layers on one side, the onion becomes unstable and buckles. It’s a similar situation with our spine if we don’t train our back at all or only do one-dimensional back training. The crooked gait in acute back pain symbolizes the problem and can lead to signs of wear and tear that can cause us problems sooner or later.

The back muscles

A closer look at the spine makes it clear that this multi-part structure, which can withstand extraordinarily high loads of up to one ton and sometimes far more, is also the most mobile structure in the human body.

The spine represents a masterpiece of evolution because it can be positioned with high precision, but also tolerates extraordinary dynamics and optimally cushions the body and brain during landings. However, these attributes are only made possible by well-trained deep muscles and the associated tissue strength, which give the body its shape and stabilize the joints.

Back training equipment

The deep muscles include the deeper parts of the abdominal, back and pelvic floor muscles. Certain muscles in the leg muscles are also classified as deep muscles. The surface muscles can be trained and shaped relatively easily and specifically through strength training on equipment. However, it cannot alone stabilize the body if the deep muscles are not trained.

With purely machine-based equipment training, you usually do not reach the deep abdominal and back muscles. With purely machine-based equipment training, you usually do not reach the deep abdominal and back muscles. 

Back training exercises and methods

Classic methods for strengthening the deep muscles include balance and stabilization exercises, which are usually carried out in a holding/isometric manner. This type of exercise targets both the surface and deep muscles. We are talking about proprioceptive training, with which the body and its neuromuscular system anticipates certain movement influences and maintains balance by engaging the stabilizing muscles. In summary, “proprioceptive perception” refers to stimuli from inside the body that allow us to capture and process information about the position and position of the body and individual joint positions in space. Body weight training has proven to be effective here, using various aids such as swing bars, Pezzi balls, balance boards and balance pads, which make the training demanding and intensified. When training on unstable surfaces, both the local and global muscle systems are innervated to compensate for fluctuations. Proprioceptive training thus trains coordination skills such as: B. the ability to balance, react and differentiate.

Effects of back pain

If there are muscle strength deficits and the existence of chronic pain, changes occur in the neuromuscular control of the spine-stabilizing muscles. There are limitations in proprioceptive abilities, which result in coordination deficits. Insufficient depth sensitivity creates altered information intake in the periphery, which results in incorrect information transmission. The customers are not able to assess certain body positions and correct them by adjusting the exact movement concept. The exercise of flowing and economical movement sequences is therefore disrupted, which can be seen as an impairment in the resolution of “uneconomical” movement patterns within the training of back-friendly behavior. The decisive role is played by receptors that are found in muscles, tendons, ligaments, joints and connective tissue. They perceive changes and communicate them immediately.

Conclusion on how to carry out professional back training

Physical performance depends on many factors – on the coordination ability, the variety and effectiveness of the learned motor programs, the strength capacity of each individual muscle, the supply capacity and finally the elasticity and strength of all passive structures such as bones, fascia or tendons. In order to build up “all-round physical performance” as part of differentiated back training and to be able to carry out targeted training therapy, regular exercise variation has been proven to lead to success most quickly.

Back training Hamburg

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Back training Hamburg: Questions & Answers

Core training, medical back training, swimming, hiking, walking, strength training, running, riding, cycling, functional training

Pull-ups, plank, crunches, side plank, plank bird dog, hip thrust, squat, wood chop, back extension, deadlift, good morning, row variations, lat pulldown, reverse butterfly, balance and stabilization exercises , cervical spine extension, training on unstable surfaces, face pulls, scapula push-ups, anti-rotation exercises. Note: The entire torso serves as a kind of support cylinder for the spine. Therefore, all parts of the abdominal muscles should always be trained in balance with the back muscles.

Good Mornings, Squat, Superman, Dead Bug, Glute Bridge, Back Extensions, Wood Chop, Deadlift, Plank

Increasing the strength capacity of each individual muscle, the supply capacity and ultimately the elasticity and strength of all passive structures such as bones, fascia or tendons. Optimization of coordination skills such as balance, differentiation and reaction skills.

With purely machine-based training you usually don’t reach the deep abdominal and back muscles. However, these give the body its extraordinary dynamism and cushion the brain optimally when landing. Classic methods for strengthening the deep muscles include balance, rotation and stabilization exercises, which are usually carried out in a holding/isometric manner.

  • Extensive and diverse transferable strength and performance increases
  • Multidirectional building stimuli for the passive structures
  • Greater variety of motor programs for better coordination skills Broader stabilization ability – more extensive joint protection, faster training progress
  • Higher training motivation – improved training regularity
  • Eliminate training monotony
  • Pull-up bar or assisted pull-up machine
  • Cross trainer
  • Stepper
  • Pull over machine
  • Rowing machine
  • Back Extension machine
  • Lat pulldown tower
  • Row variations on the cable tower

The entire torso serves as a kind of support cylinder for the spine. Therefore, all parts of the abdominal muscles should always be trained in balance with the back muscles.

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