palindrome emordnilap's Library tagged bb_row →  View Popular

Rows: Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.



This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast. I have trained many people who could do this exercise with 350 or more lbs. I myself have done reps with 425, Ed Coan, who also knows how to do them properly, has done reps with over 500lbs without his back ever coming above parallel with the ground. That is stronger than Dorian Yates or Ronnie Coleman, by the way.



I did rows with Coleman once, actually, and I was far stronger than he was. He could not do more than 350lbs strictly although he could do over 500lbs by standing almost all the way up at the completion of each rep. Ed Coan is probably the strongest person on these, although one power-lifter I trained did manage 525 for a double done strictly.

Ok - think about how the body is meant to perform a rowing motion - like a rowboat or better yet a crew shell since this puppy is made for speed and setup most advantageously for each rower. They are pulling directly into themselves, meaning that they are perpendicular to the resistence (their torso for the most part is at 90 degrees to the plane of water which serves as the resistence). I will throw in the caveate that the torso is not stationary during the row and it is very much a full body pull but you do get the point. Your back's primary rowing power is directly back. This allows the lats to be most heavily activated throughout the range of motion.



Translating that motion into weights, the resistence for a weight is gravity which is on a vertical plane contrary to water's horizontal plane - both are the respective sources of resistence. Where the rower was upright at 90 degrees to the horizontal resistence, the weightlifter's resistence is now vertical - so 90 degrees to vertical means your back is horizontal to the floor.



So that's the essence of where the 90 degrees comes from.

Moving beyond that, rowing is a fairly fundemental motion and with significant weight it is hard to stay perfectly still and I'd venture a bit unnatural - you will find there are more dynamic methods of rowing with a barbell out there but this is the base (see the Johnsmith182 sticky at meso's training board linked here if you are curious - excellent read by the way - best 20 minutes you will spend: http://forum.mesomorphosis.com/showthread.php?t=12). So anyway, you tend to pull back a bit with heavy weight anyway and that is how rows should be done heavy and explosive. You should be accelerating that bar into your body. So someone starting at 90 degrees generally ends up cheating back just a bit and that's okay.



In addition, a lot of guys lack the flexability to keep their back flat and perform the exercise as they get near the 90 degree point. In that case you shoot for 90 degrees but you go to where your body is comfortable.



The reason why I stress it is because we have all seen the dochebags in the gym standing almost vertical and rowing through a minute range of motion. This is . It doesn't allow for proper activation of the lats since you aren't pulling in but up, the range of motion is drastically reduced, and on top of that you wind up looking like a moron so there's really nothing good to come of it.