Barbell Row programme.

Proper Barbel Row form starts with the bar on the floor. Bend over and grab the bar with your palms facing down. Pull the bar against your lower chest while keeping your torso horizontal. Return the bar to the floor on each rep. Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbel Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift.

To avoid back pain, keep your lower back natural. Do not let it round or you will squeeze your spinal discs. Do not hold the bar in the air between reps or your back will tire and round. Rest the bar on the floor between reps or your back will tire and round. Rest the bar on the floor between reps. Set your lower back neutral before you Barbell Row the next rep. Barbell Rows are easy to cheat. You can lift heavier weights by using your hip. But your upper-back should do most the work. If your torso rises too far above horizontal, the weight is too heavy. Lower it to work your upper-back mostly, not your hips.

The Barbell Rows starts with the bar on the floor. And the bar returns to the floor on every rep. You do not keep the bar in the air between reps. You pull from the floor so you can set your lower back natural, breathe and use your hip muscle. Proper form on Barbell Rows in similar to Deadlifts: each rep starts and on the floor.

Barbell Row with proper form in some simple steps-
(a) Walke to the bar. Stand with your mid-foot under the bar. Do not touch it with shins. Medium stance, toes pointing out.
(b) Grab the bar. Use a medium grip width. Narrower than on Bench press, wider than on Deadlifts. Hold the bar low in your hands.
(c) Unlock your knees. Keep your hips higher than on the Deadlift. Bend your knees but keep them back so the bar can not hit them.
(d) Lift your chest. Straighten your back. Do not move the bar. Do not drop your hips. Do not squeeze your shoulder- blades together.
(e) Row. Take a big breath, hold it and pull the bar against your lower chest. Lead with your elbows and pull them to the ceiling.

You can raise your torso at the top to lift heavier weights. But your Barbell Rows cannot turn in to Deadlifts. If your torso rises more then 15° above parallel, the weight is too heavy. You are shortening the range of motion to make it easier. This is like turning Squats into half Squats. Your build determiners how your Barbell Row form should look like for maximum effectiveness. People with shorter arms must usually grip the bar narrower than people with long arms like me. Do not mimic the Barbell Row technique of someone else unless you both have the same build. Some general Barbell Row guideline in below-

1.Bar path. Vertical line forms your mid-foot to your lower chest.
2.Barbel. On the floor, over your mid-foot, at the start of each rep.
3.Stance. Medium, wider than on Deadlifts but narrower than on Squat.
4.Feet. Whole foot flat on the floor, turn your toes about 30° out to the side.
5. Knees. Unlock, back and pushed out to the side so the bar can not hit them.
6. Grip. Full Grip. Both palms face you. The bar rests low in your hands. Squeeze the bar.
7. Grip Width. Medium, narrower than on the Bench Press, wider than on Deadlifts.

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