3 Keys to a Diamond Back Athlete

A. High Trap Angle – The upper trapezius is responsible for stabilizing the head and neck. Athletes with higher trap angles tend to have thicker, stronger necks, therefore being less likely to incur cervical spine injuries. This is especially important in contact sports such as football, wrestling, martial arts and rugby.
Exercises: Deadlift and shrug variations.

B. Rear Delt Development – Solid rear deltoids are essential to strong rotator cuffs and keeping an athlete’s shoulders healthy. Many athletes tend to get over zealous on the bench press and will cause imbalances without proper rear delt work. Important for all athletes but especially overhead athletes like baseball, volleyball, water polo, tennis and basketball players.
Exercises: High rows, face pulls, rear delt raises.

C. High Shoulder to Waist Ratio – Known as a lat spread in bodybuilding this is the width of an athletes upper back in comparison to their waist. Athletes with higher shoulder to waist ratios tend to have better strength in relation to their body weight. Along with having less body fat, small waisted athletes also tend to be faster and have better endurance. A wide, strong back is also essential for balancing pressing strength, better grip and ball security.
Exercises: Pull ups and heavy row variations.