Thank you for your purchase. This system is designed to help prevent injury and strengthen the back and shoulders. These movements have been used by thousands of people and approved by several orthopedic, spinal and neural surgeons. Start with the introduction video, then work through each section below.
The whole premise of this program is developing the Cylinder of Power. You do this by tightening the gut and glutes (contracting the abdominals and gluteus maximus), drawing the shoulders back and engaging the lats, keeping a neutral spine and squeezing the rhomboids (scapular retraction). The strength and mobility of the upper, middle and lower back are tied to the health of the shoulders, so building stability and mobility in the C-spine, T-spine, lumbar region and shoulder joint is essential to healthy movement and overall strength.
Work through the sections in order and build on each one before moving to the next.
Watch the introduction video to learn the system and how to set up the bar.
Focus on the 13 foundational movements before moving on to the advanced techniques.
Practice daily for the best results and progress gradually through every section.
Master the 13 foundational movements that form the core of your Back Better Bar training. Learn these well before moving on to the advanced sections.
The complete list of movements using the fully extended Back Better Bar.
Talk with your doctor before starting any new exercise program.
Use two bars in the collapsed position for added strength and stability. This section requires two Back Better Bars.
Advanced movements using two Back Better Bars in the fully collapsed position.
Bodyweight exercises that complement your Back Better Bar training.
Ground-based movements to improve flexibility and core strength.
Bridge variations that strengthen the posterior chain for better back health.
Neck strengthening and standing posture exercises.
Core training for stability and strength.
Bodyweight movements to add to your training program.
Apply your strength and mobility training to practical self-defense.
Practical self-defense applications using your Back Better Bar training.
Hold Harmless Clause, The BodyBell Method® Back Better Bar. By purchasing, using, or participating in any exercise program involving the BodyBell Method® Back Better Bar ("the Product"), you ("the User") acknowledge and agree that you voluntarily assume all risks associated with the use of the Product. The User agrees to waive, release, and discharge The BodyBell Method®, Master Phil Industries, Philip G. Ross III, LLC, its owners, affiliates, instructors, agents, and representatives from any and all liability for injuries, damages, or losses.
Medical Clearance Required. The User affirms that they are in good physical condition and do not suffer from any condition that would prevent or limit their safe use of the Product. It is the responsibility of the User to consult with a medical professional prior to beginning any fitness regimen.
This document is the sole property of Philip G. Ross III, LLC DBA Master Phil Industries. Any use, reproduction or reference to this material is prohibited unless authorized by said owner.