- Don't do shitty rows. The whole point of the fucking row is to work your rhomboids and mid-back, with the lats to a lesser degree. When you start using cheating and english you turn it into a mini-deadlift/shrug. This is fine if you want to work the low back and traps....oh wait, that's what the fucking deadlift is for! Use the row for what it is supposed to be used for.
- You don't need to use much weight to properly work the rhomboids and mid-back. The row, regardless of what you have read or been told, is not a "power" or "strength" movement where a shit ton of weight has to be piled on for it to be effective. I don't know of a single fucking event in strongman or powerlifting where they ask you to do a row for a single. The truck pull would be closest and guess what, they have to do a lot of "reps" in that shit.
- If you think I'm wrong, try this. Drop your hips lower and raise your chest and use some english/momentum to do the row. Do your first set this way. After that, keep your hips high and your torso parallel to the ground, arch your back hard on the pull and use no momentum. Which one did you feel the entire midback contract hardest on? That's the point. Working the mid-back. NOT your ego. I can do rows with 405 if I want, just as shitty as you please. It would serve zero purpose.
- When in doubt, go lighter.
- Notice the sweet arch I get on the pull. This is key to getting a full contract in the back on a row, chin, or pulldown. If the weight is too heavy, you won't be able to arch hard. You will start raising your torso to either initiate or finish the movement. Again, go lighter and work the actual back. Not your ego.
- Back to the arch, this is another reason to stay light on the row. If you are squatting and pulling heavy in the same week, and are being stupid about your weight on your rows, the low back just takes more of a beating. When I am squatting and pulling heavy I actually prefer to go to a db row, or chest supported row. The low back takes a long time to recover. It's my belief that a fatigued low back is what causes a lot of guys to think they have that broscience bullshit of "CNS burnout". The low back and hips are the REAL core of your body. When it is fatigued (muscularly) you are going to notice a significant drop in strength on the big movements. That area needs to recover. The squat and pull provide plenty of stimulation for the erectors, so there's no need to pile on even more with heavy shit rows. Truth is, you could throw a single plate on each side and do some sets of 20, getting plenty of work in for the back without killing the low back. I know a 900 pound deadlifter who does this.
- Cliff notes for doing the row this way -
- Hips high
- Pull with the elbows and squeeze the mid-back
- Pull to around right below the chest.
- Once you stop feeling the contracting in the mid-back, and start throwing in body english reduce the weight. You should always be able to squeeze everything together back there and feel a strong contraction.
Friday, November 9, 2012
Post on Pendlays
Since all you nancy boys are complaining about the music being too loud.