Want to lift opponents above your head? World-renowned S&C coach Martin Rooney tells you how...

Quinton 'Rampage' Jackson is known for his gritty style of fighting. Throughout his career, he has taken on all comers and has used his superior strength and power to overwhelm many of his opponents. 

Perhaps the most extreme demonstration of this was during his legendary fight with Ricardo Arona at Pride Critical Countdown 2004.

At that time, Arona was one of the premier fighters in MMA, as a result of dispatching some of the top names in the sport.

For the few that may not have seen or heard about the conclusion of this fight, Rampage was defending a triangle attempt from Arona when he picked Arona up high over his head and then, like cracking the end of a whip, accelerated Arona back into the mat, blasting him into unconsciousness. 

To some, the amazing part of the move may have been the powerful slam into the mat. What impressed me most, however, was the speed and ease that Rampage ripped Arona from the canvas and the maximal height that Arona’s whole body attained in the air.

Any MMA practitioner knows how tough it is to lift an opponent from the floor when placed in a triangle, not to mention lift them completely over head. So what was the secret to this move?

Quite simply, Jackson’s amazing middle and lower-back strength. 

Many fighters commonly ignore this important region of the body in training. When most people imagine a 'strong' back, they usually think about a nice V-shape with muscles pouring out from under the armpits making the person look like a human kite.

Yes, the V-shape can help your pulling strength for MMA, but realize that a strong back is not formed just from big lats on the sides, but also the muscles that lie along the spine. 

To complete your back training, you must have both pulling and postural strength. In addition to the V-shape, Rampage demonstrates another visible criteria for a strong back: two masses of muscle about the size of your forearm along his low and mid back.

This group of muscles are like the steel bars that hold pieces of concrete in a building erect and strong. Without the bars, even if a building is still built from hard materials, it will not be supported correctly and can be ripped down. 

There are two things to remember about training this area.

First, you must always begin training this area gradually. The last thing you want to do is rush into training the lower and middle back and create a problem instead of solving one. The second thing to remember is that technique is important when training this area. Make sure to use control in the movements and perform everything through the proper ranges of motion.  

Here is a workout that I use on a leg and core day of training.

It's demonstrated by non other than revered BJJ coach and Strikeforce light heavyweight Roger Gracie.

45-DEGREE RAISE

Begin with the feet hooked in the 45-degree raise and the upper body bent 90 degrees at the waist. Raise the torso to parallel with the lower body and hold for three seconds. Lower the torso under control. Complete for four sets of eight reps (you can hold a weight to your chest to make the lift more challenging). 

REVERSE HYPEREXTENSION

This is an exercise that though you may not have the exact machine to perform it, you can do almost anywhere. If you have access to a reverse hyper, use that. If not, you can perform this exercise on a high table by lying on the chest and stomach on the table and the legs hanging off one side. To perform the exercise, raise the legs parallel with the body and hold for three seconds at the top. Complete three sets of eight reps.

GLUTE-HAM EXTENSIONS

Begin hanging in the glute-ham machine with the torso at 90 degrees. Raise the shoulders under control so that the body is straightened out. Hold for two seconds at the top position. Slowly lower under control. Complete for three sets of six reps. 

SINGLE-ARM DEADLIFT

Begin in the squat position holding a bar in one hand. Stand up by extending the knees, hips and lower back while maintaining a level posture. Hold for three seconds at the top position while keeping the shoulders level, and then lower under control. Complete four sets of six reps on each side.

GLUTE-HAM RAISE

Begin with the feet hooked in the glute-ham machine and the upper body bent to 90 degrees at the waist. Raise the torso to parallel with the body and then raise the entire body up from the knees. Lower under control in the reverse order. Complete for four sets of six reps.