💪 8 Exercises for Explosive Strength

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 3 exercises that strengthen your spinal erector muscles

• 8 pressing movements for developing upper body power

• How Nick Walker is training his back to prep for the 2025 Olympia

TRAINING 

Pull Your Weight 

Looking to build a thicker, stronger back? Don’t overlook the erector spinae muscles — often called the "abs of the back." These muscles play a crucial role in adding depth to your posterior chain and are key to pulling heavier loads and breaking personal records on deadlifts.

The spinal erectors run along the mid-back and are essential for strength and stability. While heavy hinge movements are excellent for targeting these muscles, focusing solely on compound exercises isn’t enough to maximize their growth. Isolating the erector spinae with specific exercises is the key to fully developing this area.

Below, we explore three targeted spinal erector exercises that will not only add mid-back thickness but also boost your lifting performance.

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WORKOUT

Amped Up 

Building muscle and strength requires targeted training, and developing power is no different. Power plays a crucial role in Olympic weightlifting movements like the snatch and clean, which rely on speed and precision to execute effectively. By enhancing your upper body power, you can boost both athletic performance and functional fitness.

Since muscles contain different types of fibers, training across various contractile speeds is key to building the explosive power needed for muscle growth. In the guide below, we walk you through eight essential upper body exercises — including the push press, power jerk, and medicine ball squat throw — designed to maximize your upper body explosive strength. 

BODYBUILDING 

“The Mutant” Is Back 

Nick Walker has been absent from the Olympia stage for a few years, but he’s ready to make a powerful comeback at the 2025 Mr. Olympia. “The Mutant” has already had an impressive year, securing his spot at the 2025 Olympia by winning the New York Pro. To prepare for the big stage, he’s zeroing in on a key factor that wins bodybuilding competitions — an exceptional back.

Walker’s back-focused training emphasizes slow, controlled movements to maximize muscle engagement. One of his go-to exercises is the stiff-arm lat pulldown, performed with lighter weights to stretch and activate the lats fully. He’s also a big fan of the cable machine, using it strategically to target his lower lats.

If you're looking to build an Olympia-caliber posterior chain, try "The Mutant’s" back-building workout and take your training to the next level!

THE DROP SET 

• The Pallof press is an excellent resistance movement to build core strength. Learn 10 Pallof press variations to build a rock-solid abs. 

• Supersets help you work out efficiently, but have you heard of drop sets? This is how drop sets push your muscles to absolute failure.

• The 2025 Los Angeles Pro Championships are set for Saturday in Anaheim, CA. The winner of the Bikini division event will earn a spot at this year’s Olympia. Check out our full preview and see who we picked to win.

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