Controlling the Negative on JS Rows

[Protobuilder]

I've been doing (and loving) JS Barbell rows for the past few months. I ram the bar up as fast as I can, which isn't always very fast, and then basically let it drop, but I don't just release my body and let it slump over or anything. Question -- how should you do the negative portion of the row? I mean, the weights are pretty heavy, and your lower back is in a weak position when you're bent over 90 degrees . . . so it seems like you just let it come down as quick as you can maybe using some lat tension to brake the descent . .. but trying to do a smooth, controlled, hypertrophy-inducing negative seems like suicide.

Anyone?

 

[Jim Ouini]

I guess I'd describe my neg as a 'controlled drop' just like my dead.

 

[bignate73]

why would it be dangerous? you are rowing upwards, why not control it downwards. i always do mine at 90 deg. and switch different speeds. of course it adjusts with the weight used, but that can be played with.

 

[Madcow2]

your lower back is in a weak position when you're bent over 90 degrees

If your technique is sound your lower back is not in a bad position it just more demanding due to physics and less mechanical advantage (lever length exposed to gravity). Sort of like squatting into the hole - you aren't in a bad position, you just aren't going to be as strong as doing 3" range of motion "squat/plate-bounces" in the top range. If you can perform the concentric, the eccentric shouldn't be a big worry. Just make sure your lower back isn't rounded at any time and that the extension and arching you use when rowing isn't involving the lower back (hard to explain in words).

 

[Protobuilder]

Thanks. I understand about the upper back arching movement, and it is hard to describe. I try to get it but if in doubt, I don't try for it b/c it's too risky -- it's very easy to torque my lower back when trying to do it.

Madcow-- how would you describe the negative then, in relation to the explosive concentric?

 

[Madcow2]

I never really thought about it to describe it. I just put it back down, nothing fancy, normal speed. Sometimes it might be closer to a controlled drop. Then again one man's controlled drop is another's slow eccentric so tough to compare.

 

[DZLS]

what's the JS Row...?

someone enlighten me...

 

[blut wump]

I have to agree with madcow. If you're tight in the lower back then the back isn't in any danger nor anything I'd describe as a bad position.

Likewise, I just put the bar back down. Unlike with a deadlift where off-loading the bar can be as, if not more, technical as picking the bar up, the row is little more than unflexing the lats while gravity takes the bar back.

Diesel Gli: take a look under exercise descriptions here
http://www.elitefitness.com/forum/showthread.php?t=375215