Hellow guys, Welcome to my website, and you are watching How to do Barbell Rows PROPERLY for a Big Back (AVOID MISTAKES!). and this vIdeo is uploaded by ATHLEAN-X™ at 2017-11-07T17:23:43-08:00. We are pramote this video only for entertainment and educational perpose only. So, I hop you like our website.
| Name | How to do Barbell Rows PROPERLY for a Big Back (AVOID MISTAKES!) |
| Video Uploader | Video From ATHLEAN-X™ |
| Upload Date | This Video Uploaded At 08-11-2017 01:23:43 |
| Video Discription | In this video I'll show you the truth about how to do barbell rows, one of the most commonly performed barbell exercises for big back muscle growth...and one of the upper body exercises that gets performed with bad form the most. I’m going to reveal the different variations of the barbell row and give you a way to determine which version of this popular compound exercise is best for you and your body specifically and avoid common errors. Many fitness experts will tell you that there is only one way to do an exercise. Realizing that every body type is different from one another and every person has different sorts of muscle tightness and imbalances can make one version of an exercise ideal and one problematic. The bent-over barbell row can be done with an underhand grip, mixed grip, overhand grips (pronated grips), wider grip, neutral grip, narrower grip, etc. The right version of the bent-over barbell row is going to depend on your ability to perform it with proper execution for your desired fitness goals to safely to avoid risk of injury. If you look at the most popular advice on how to do a bent-over barbell row you will see a variation where your back is held parallel to the ground in a bent-over position at a 90-degree angle throughout this essential movement. The starting position of the bar is resting on the ground and then explosively lifted up to your navel and lowered to the ground. This is called either a standard barbell row or Pendlay rows (named for Glenn Pendlay). While this is definitely one of the variations of barbell rows it is not the version that most should be doing, simply because most body types cannot perform it with proper form. For instance, if you have tight hamstrings this version of the standard barbell row is going to wreak havoc on your lower back. Even if the hamstrings were loose enough however, there are other issues with this barbell row technique. For one, the bar is encouraged to be lifted higher on the trunk and held away from the body. The increased moment arm will effectively increase the weight that you are lifting and place extra stress in your back as well. Add to this the explosive lifting motion and you have an unpredictable stress in a compromised position that could injure your back in a single rep, especially as fatigue sets in. As an alternative to this version of the barbell bent-over row, you can keep the explosiveness of the compound movement while raising its safety by doing what I call a barbell dead row. Here, you keep your feet flat and let your legs work together with the back to be more athletic and fluid throughout the entire movement. You can still load up with heavier weights and take the bar from the ground. But with this barbell row form, you just get to raise the trunk a bit at the top so you can be in a stronger and sturdier position for your back every rep. Beyond that a rule of thumb is that for beginners to weightlifting or when you are just learning how to do a proper barbell row it is smart to start from the top down. Don’t begin the movement from the floor if you don’t even have the requisite muscle strength built up to perform it properly while standing and leaning forward from a 45 degree angle. In fact, if your only goal is to build your lats with this rowing exercise then I would argue that you could continue to perform it from this correct position without having to pull from the floor. This is especially true if you are already pulling with exercises like the deadlift. The important thing is that the lats will be built from the barbell row and if that is your only goal then you should opt to stay more vertical than the traditional Pendlay row. If you wish to gain explosive athleticism and build ground-up strength then opt for the barbell dead rows instead. Focus on squeezing the bar to your upper abs while keeping your elbows angled down towards your sides. Contract the triceps at the bottom of every rep to silence the biceps and help to keep them from attempting to dominate the row instead of your lats. If you are looking for a step by step training program that helps you to get the most out of every exercise you do to build muscle mass, not just the barbell row, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete with a versatile exercise program to build explosive upper and lower body strength while getting ripped and staying ripped year round. For more videos on how to do more pullups and the proper form on rows and other exercises be sure to subscribe to our channel here on youtube using the link below: 60% off all AX programs - http://athleanx.com/x/480-workouts Subscribe to this channel here - http://bit.ly/2b0coMW |
| Category | Howto & Style |
| Tags | barbell rows | how to do barbell rows | how to barbell row | barbell row form | pendlay row | pendlay rows | how to do a barbell row | proper row form | proper barbell row | proper barbell row form | barbell row | dumbbell rows | dumbbell row form | barbell row strength | how to get stronger on barbell rows | barbell row tutorial | barbell row demonstration | barbell row technique | barbell row exercise | athleanx | athlean x | jeff cavaliere |
