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Question on BB rows
- Thread starter |D_J^B_J|
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My form is less than perfect on barbell rows...but this is a clip of me doing them last week with 320, 370, and 410 after box squats and deadlifts. This is only my 2nd time doing rows in the past several years so I am hoping to be using in the low 5's in the next few months on them.
I don't mind a little movement...or a lot as I get heavier. If my upper body is completely stiff I feel extra pressure on my spine. If I let my body move some I do not. When I am using 320 and less....my form is pretty strict. When I use lighter weights for more reps I will focus more on keeping my body still but as I go heavier I'll use more body movement. In this clip I was trying to get the bar lower and didn't realize how much my hips were moving till I watched the clip. All in time and thanks to the video camera.
320 x 5, 370 x 3, 410 x 2
B True
I don't mind a little movement...or a lot as I get heavier. If my upper body is completely stiff I feel extra pressure on my spine. If I let my body move some I do not. When I am using 320 and less....my form is pretty strict. When I use lighter weights for more reps I will focus more on keeping my body still but as I go heavier I'll use more body movement. In this clip I was trying to get the bar lower and didn't realize how much my hips were moving till I watched the clip. All in time and thanks to the video camera.
320 x 5, 370 x 3, 410 x 2
B True
|D_J^B_J| said:
You know...you are better off to get advice on these from someone else...I'm not an expert on rows. I have been doing them for the past couple weeks to help my my Atlas Stones. Picking them up is a full body movement as well.
I was bending a little in the knees (which I think is important to keep the stress off your spine itself) and I was using my hips WAYYYY too much. I couldn't tell how deep I was going but I just kept trying to get the bar deeper. I guess I used some poor form and went too deep.
Injured? No, I don't think so. Just listen to your back. My deadlift is in the lower to mid 700's so it is used to holding heavy weights. Always move up slowly in weight and listen to your body.
B True
Guinness5.0
New member
Hey B true I see american idol in your future
blut wump
New member
madcow has a good description in his 5x5 thread under "Exercise Descriptions" about half way down the TOC
http://www.elitefitness.com/forum/showthread.php?t=375215
Done this way the movement is very explosive and it kind of feels "right". When the weight goes beyond a certain point, though, for me, the body English creeps in.
http://www.elitefitness.com/forum/showthread.php?t=375215
Done this way the movement is very explosive and it kind of feels "right". When the weight goes beyond a certain point, though, for me, the body English creeps in.
KIAN
New member
Bent Over Barbell Rows
Position your feet at a shoulder width stance or slightly less. Bend your knees and bend your torso forward slightly. Do not bend so that your back is parallel to the floor. Keep your back straight, your head up and your butt out. Think of this position as though you were an aircraft coming in for a landing. Hold a straight bar with an overhand grip with your hands positioned at less than shoulder width apart or even closer. Draw the bar up close to your body and to a position where your chest meets your abs. Pull your elbows in close and contract your lats. Lower the weight back to the starting position. Don't allow your back to round during the movement.
Upright Rows
Position your feet at a shoulder width stance and grab a straight bar with your hands at shoulder width spacing. Keep the bar close to your body throughout the movement. Hold your back straight and your head up. Raise the bar up as high as you can whilst keeping your elbows higher than the bar. Slowly lower the weight back down to the starting position. The position of your hands will mean that the outer heads of the deltoid will be worked. If you move your hands closer together then your traps will get more of the work.
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KP -- Fitness Basics
Position your feet at a shoulder width stance or slightly less. Bend your knees and bend your torso forward slightly. Do not bend so that your back is parallel to the floor. Keep your back straight, your head up and your butt out. Think of this position as though you were an aircraft coming in for a landing. Hold a straight bar with an overhand grip with your hands positioned at less than shoulder width apart or even closer. Draw the bar up close to your body and to a position where your chest meets your abs. Pull your elbows in close and contract your lats. Lower the weight back to the starting position. Don't allow your back to round during the movement.
Upright Rows
Position your feet at a shoulder width stance and grab a straight bar with your hands at shoulder width spacing. Keep the bar close to your body throughout the movement. Hold your back straight and your head up. Raise the bar up as high as you can whilst keeping your elbows higher than the bar. Slowly lower the weight back down to the starting position. The position of your hands will mean that the outer heads of the deltoid will be worked. If you move your hands closer together then your traps will get more of the work.
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KP -- Fitness Basics
U
UA_Iron
Guest
parallel to the ground maybe a little rough on your lower back, I think you want some small degree of tilt just so the exercise is more comfortable.
As soon as you start getting above a 45 degree angle in order to get the weight up then its probably too heavy - just my opinion
As soon as you start getting above a 45 degree angle in order to get the weight up then its probably too heavy - just my opinion
Guinness5.0
New member
I'm new to bb rows, but I think getting as close to parallel as possible is fine, and probably desirable. I've been able to maintain the arch in my low back while handling relatively heavy weights. Just bend your kness a bit- I know when I do mine the plates are just a fraction of an inch from touching the floor in the stretched position. Also, your upper spine will most likely arch and contract, which is fine as long as your low back doesn't move.
When I first started these I used light weight and actually watched myself in the mirror from the side to be sure I was parallel to the ground but still maintaining the arch. After that the heavy weights didn't degrade my form because I knew what it was supposed to feel like. HTH.
When I first started these I used light weight and actually watched myself in the mirror from the side to be sure I was parallel to the ground but still maintaining the arch. After that the heavy weights didn't degrade my form because I knew what it was supposed to feel like. HTH.
blut wump
New member
If you get your backside out, as ballast, there's really not much strain on your back and you can get your torso down to parallel to the ground. I have my feet placed in pretty much the same place as for deadlifting and hands somewhere between a clean and snatch grip. From that position I can deload the bar onto the ground between reps and explode it up to my body with a pull and a flex of my lats.
Like, I said in the last post, though, beyond a certain weight I start to raise my torso and lose a lot of the explosiveness and can no longer reach the ground.
Yep, definitely bent, very bent, knees.
Like, I said in the last post, though, beyond a certain weight I start to raise my torso and lose a lot of the explosiveness and can no longer reach the ground.
Yep, definitely bent, very bent, knees.
Guinness5.0 said:Hey B true I see american idol in your future
Haaaa...Here in Europe we have EuroVision and Fame Story (Greece and Cyprus).
I left that part on the end of the video just so some peole could get a good laugh at me...haaa. I do love Karaokee though.
B True
Island Son
New member
Some training videos at
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
personally, leaning too parallel puts too much strain on my lower back, so i lean forward just enough to take most of my traps out of it and focus on the pull
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
personally, leaning too parallel puts too much strain on my lower back, so i lean forward just enough to take most of my traps out of it and focus on the pull
Island Son
New member
ok, after doing a lot of reading and thinking about my experience... and my current lack of flexibility and core strength.... i have to say, go to 90 degrees.
After talking to the chiro about my squat/knee/back problems, it's definitely related to my lack of core strength and flexibility.
I won't lie to you... it's a big hit to the ego to pull less weight and have to ramp it up slowly when you can cheat the angle and do literally twice as much. Long term, it's better for you.
After talking to the chiro about my squat/knee/back problems, it's definitely related to my lack of core strength and flexibility.
I won't lie to you... it's a big hit to the ego to pull less weight and have to ramp it up slowly when you can cheat the angle and do literally twice as much. Long term, it's better for you.
blut wump
New member
Agreed, it's comparable with realizing that your squats aren't deep enough and biting the bullet to go ATF and seeing yourself bench more than you can squat. It might seem that you're weaker than you ever thought but those neglected muscles soon come up and it's all forgotten.
Anthrax said:
I cut the rest between sets. ON my box squat video that I put up a few days ago where I was going from box squats to deads...it was all real time.
On the rows...I think I rested about 2 minutes between sets. Box Squats and deads...30-45 seconds between sets (unless they are supersetted).
B True
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