Monday 7.13.15

 In W.O.D.

Strength:  Barbell Row 5-5-5-5-5

Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms.  I want to give a few of the things I think of, that may not otherwise be easily picked up on:

  •  The barbell row is a horizontal pull, but is also in the category of a hip dominant movement. The hips and butt should be pushed back with a slight bend at the knee. This stretches the hamstrings and gets the glutes ready to participate as much as they can. A natural tendency is to get fairly knee dominant with these, which will only place undue pressure on the quadriceps and take away from the focus of the exercise.
  • As you pull the bar up, focus on pinching your shoulder blades together at the top to get the most range of motion and muscular activation in the upper back.
  • After you lower the bar under control during each rep, pause at the bottom for a second before going into your next pull. This creates a “dead stop” effect taking away any potential momentum, typical toward the end of a heavy set.
  •  In my opinion, a parallel or very slightly above parallel position of the torso is the most effective route to go. It won’t allow you to use as much weight as a 45 degree angle does, but it will train the muscles that will have the best carryover to your deadlift and represent more of what a deadlift looks like.

WOD: AMRAP in 12:00:
– 20 steps Overhead Walking Lunge – 10 RT, 10 LT (45/25#)*
– 20 KB Chainsaw Rows – 10 RT, 10 LT (53/35#)

* Plate must be locked overhead with straight arms and back knee must touch the ground.
**Place the feet in a lunge stance and post one hand on the forward knee. Start the KB on the floor each rep. With the free hand, use the back and trunk to initiate a strong pull and follow through to bring the elbow and KB as high and back as possible. This exercise is meant to use the body to move the KB, not to be a strict, controlled movement.

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