Mike O’Hearn understands training on a deep level and has possessed a shredded physique for most of his life. In a recent YouTube video, O’Hearn demonstrated two back exercises he learned from Kai Greene to improve the mind-muscle connection.
For more than 30 years, O’Hearn has been a juggernaut in the training room. He has built a reputation as one of the most dedicated and accomplished fitness personalities of all time. He also won the Mr. Universe title, but O’Hearn’s talents extend far beyond bodybuilding. He’s also been featured in numerous magazines, starred in movies, and even launched his own line of fitness apparel.
Perhaps most impressive about O’Hearn is his longevity. At 54, he is still in peak physical condition. He continues to train hard and has shown no signs of slowing down. Mike regularly collaborates with fitness influencers for workouts like Joseph Baena, the son of seven-time Mr. Olympia Arnold Schwarzenegger.
With longevity being a top priority for many, O’Hearn isn’t shy about sharing some of his trade secrets. The last time he teamed up with Baena, he led the budding actor through a back workout meant to strengthen joints and ligaments. During the practice, Mike said that if Joseph followed his advice, he would be able to lift like his father until he was 70.
Mike O’Hearn shares a 2-exercise workout routine to improve back muscle connection
O’Hearn performed sets of GHD back extensions and dumbbell pull-ups as part of his workout demonstration.
- GHD Back Extension
- Dumbbell Sweater
Although back training can be a daunting task, O’Hearn emphasized its importance for overall longevity. He added that he trains even when he is stiff or sore.
“Like Robbie or Arnold or anybody…when you see them doing an exercise, you can see it working. It’s a beautiful thing to see. So I hope you can see exactly where I’m spinning and where I’m trying to grow. Again, I think I would have integrated that into so much younger, but I just thought it was still such – that youthful mentality. The least exercise compared to deadlifts and all. Yeah, there really is no lesser exercise, they all do something. They all play a role. Here is rotation and contraction in flexion. Three good reasons to do so.
“I want you to know at home if it’s stiff when you wake up, it’s so unrelated to the day and training if your schedule is set up. Our back is sore and stiff. That doesn’t mean we’re not going to train. We’re just warming up. As soon as your warm-ups are over and you start getting into it, everything relaxes.
“I wouldn’t force blood into that area. That seems to be what a lot of people think. What happens if I don’t put blood in what I think is a very weak mental state because blood heals. Just keep this in mind when you feel like something is a little stiff when you wake up, we all wake up stiff.
According to O’Hearn, he learned these exercise techniques from bodybuilding veteran Kai Greene. In the mid-2000s, Greene was a perennial Mr. Olympia contender who gave seven-time winner Phil Heath everything he could handle on stage. Even though Greene has never touched a Sandow trophy, he is highly respected for his mass, class and pose routines.
“I received this from Kai Greene. He would talk, sometimes – I don’t want to mislead – he would say for me… to connect to the muscle and I’m okay with that, that’s how I do squats and stuff. To connect to the muscle, you can choose an exercise to start with, it’s a hard exercise, connecting to that muscle using this exercise without getting tired, it sets you up for a good back workout for guys who can’t maybe not connect.
And the back is perhaps one of the hardest muscles to connect. And pullovers are one of the hardest exercises to connect to your back or chest depending on what you’re training for,” said Mike O’Hearn.
O’Hearn said he can get a better mind-muscle connection with a thorough warm-up.
“What I’m trying to do is what Kai Greene talked about, is just connect with my back and have this great connection between my mind and this muscle today, before I start the workout. I don’t even consider that part of training right now. I think it is and again, that’s a great statement for all of you kids. When someone says pull- pullovers are a chest workout, pullovers are a back workout, pullovers can be a triceps workout if you don’t do it right.
“My point is just to focus on that connection between the backs that he makes. You’re sweating well right now waking up the body, especially after a day of legs like me. This is the most important thing.
Range of motion is important to O’Hearn, but maintaining the mind-muscle connection in his back was the main reason he performed this particular workout.
“On this one today for me, I’m just trying to keep it connected at the back. And then the range of motion is – if I feel any hiccups, I’m going to try to get over the hiccups, but I don’t feel anything like it. What I mean is when I feel like something is holding me back, it’s a red light for me, like an engine light. Wait a minute, why is there Is there something going on? But I don’t feel anything like that. So I just do a good range of motion and stretch my back.
Regardless of age, fitness level or injury, O’Hearn never misses an opportunity to pass on his wisdom to other athletes. Fans last saw him join strongman star Hafthor Bjornsson for a Tom Platz-inspired workout. Mike guided an injured Thor through most of the leg day practice.
After countless hours of training in the gym, O’Hearn has a unique understanding of exercise, whether it’s for muscle, leanness, longevity, or strength. When it comes to back training, O’Hearn strongly favors GHD back extensions and barbell pullovers.
You can watch the full video on Mike O’Hearn’s YouTube channel:
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