Worst Mistake When Performing The Bent-Over Row

Worst Mistake When Performing The Bent-Over Row


What’s going on nation? Today I’m going to talk about one of the
worst mistakes you can make when doing any type of bent over row. And what I’m going to do is show you
how to correct this mistake and to also help you avoid using momentum
when performing this exercise. Now most people when they perform a
bent over row, especially beginners, they actually bend over
to pick up the bar. They think the term bent over row
means you’re bending over and then just grabbing the barbell. But it’s much more than that
because if you look from the side, if you just bend over like this and
then grab the bar and pick it up, you keeping your legs
kind of straight still. And what this is going to allow you to
do is use a little hip and knee momentum to bring the bar up. And
you see this all the time. I pick up the bar so you guys can see, you see this going on and you turn it
more into a momentum lift than actually focusing on your back and pulling with
your arms and isolating your lats. Now to avoid that and to also have a
more stable stance and to also avoid unwanted pressure on your
lower back because essentially
that’s what’s happening when you bend over to pickup the bar,
when you’re in this position right here, instead of being so bent over
and leaning forward like this, what I want you to do is sit back in this
just little movement from here to here in sitting back and
sitting between your legs, it’s basically gonna feel like
all of this is locked in place. A lot of times when you
do a bent over row, you start going heavier with the
weight. It almost feels like you’re, you’re fighting the force of the barbell, pulling you over and making you fall
over as you’re trying to actually perform the movement. If you sit back like this with
your hips and then grab the bar, you’re going to notice right away how
strong and solid your base is now and it’s pretty effortless to pick the bar up off
the ground and you can focus solely on your upper body performing the movement, which in reality is going to help
you lift more and make more gains. So right here, nice solid
structure. Grab the bar, like you’re going to do a bent over
row and you can still pull it into your belly button really tight just
like this. And by doing this, you’re going to also really easily avoid
that hip thrust to bring the weight up. And if you’re doing
exercises like a pendlay row, it’s going to allow you to put more
weight on the bar and really focus on putting as much power as possible into
that explosive pull off the ground. You guys can see it as almost
no movement in my lower body as opposed to being like this and bending
over forward and then trying to pull as soon as you pull the bar
up. If you’re like this, you feel all the pressure go right to
your lower back. So very simple tip. Get set up for a bent over row. As
soon as you get your hands on the bar, sit back and into your hips and then
start the movement and you’re going to see a lot more gains and it’s gonna feel
a lot better in that lower back. But more great tips, exercises,
routines, and meal plans. Be sure to join on muscularstrength.com What’s your maximum output?

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