JS row

[kethnaab]

so I tried JS rows the other day, as I am a back fanatic, and specifically a bent over rowing fanatic.

I'm not sure if I did them "the way they're supposed to be done", but whatever the hell I did, it worked like mad. My entire back is schmoooshed!

I figured I would end up having to use extremely light weight on this though. Granted, I dropped 50+ lbs (from 295x5x5 to 245x5x3), but I suppose I expected to struggle to get anything with 225.

Is this a typical "weight drop" from a "normal" set of barbell rows (upper back approx 15 degrees above parallel, very little body motion)? It's not even a 20% drop.

I did them on a platform, so I actually didn't start from a dead stop, I started from a dead hang, since the plates were off the sides of the platform at the stretch position.

I also did a controlled negative. I just can't do any form of row any other way.

I know I hit the stretch proper, with the scapula stretching out at the bottom. In fact, I did a 1-sec count with my scapula stretched fully, just to make sure. Kept my head down to help keep me from popping upright above parallel.

I *do* notice that, despite the lower weight, my lower back is more tired than normal.

So...any ideas? I'm rather pleased, as I did back yesterday, and the entirety of my lat/inner back complex is swollen and sore to the stretch.

Hell, even if I'm wrong, I think I'll keep doing them the way I'm doing 'em. They kicked my ass HARDCORE.

 

[Anthrax Invasion]

It sounds like you did them correctly, aside from the deloading at the bottom. Try them with a supinated grip, elbows coming into your sides. This will maximally recruit both the lats and biceps. Some of the middle back will be taken away from the movement, though. Just a thought.

The weight drop will likely vary between individuals. Someone rowing incorrectly in the past (45 degrees, jerking into an upright row) who doesn't train the lower back in any way, and someone who has rowed more or less correctly (just not fully parallel, no explosion, no deloading) and has a strong core will likely have to lower their weights differently. No set rule, is all.

You explode up, right?

Where do you pull the bar do?

How wide is your grip?

 

[kethnaab]

i'd love to do the supination, but elbow tendonitis prevents such. I'm not sure I want to lose mid-back recruitment anyway.

Definite explode upward, I consciously accelerate.

here's a full description

Stand on platform, grab weight, grip has pinkies about 1" from outer rings. Lean over with knees (very) slightly bent, until upper body is parallel to floor, allow weight to drop slowly into a dead hang, scapulae pulled forward, weight hanging directly underneath my shoulders.

Pause slightly, then slightly tense shoulders for stability purposes, (previous shoulder surgery) then I try to accelerate the bar upward by doing a "shoulder blade rear shrug", squeezing my shoulder blades backward and upward together forcefully. At the same time, I yank my elbows forcefully up beside my body and slam myself in the gut between navel and lower ribs with bar.

did 3 sets of 5x245, 8x225, and 10x185. If I did something "wrong", then I'm not sure I wanna do 'em right, that was, quite easily, one of the best workouts I've ever had for my (highly problematic) back.