What should I pay attention to when doing a barbell row?

You should pay attention to whether the movements during the exercise are standardized, do not force yourself too much, do what you can, avoid being too reckless and causing muscle strain, and at the same time, standardized movements can make your workout twice the result with half the effort.

The first issue that should be paid attention to is that you must use your strength well, so that you can master the skills well and get a good flashpoint. The second point is that you should pay attention not to use too much, and the force should be gradual so as not to strain your muscles.

The first point is to choose the right weight, and the distance between your feet should be slightly narrower than your shoulders, not too wide. Point 2: Drop the weight of your body on your heels to keep your body stable.

1.Sit back with your hips back, buttocks supported, and feel the tension in your thighs and buttocks.

In all leaning power movements, many people have the misconception of relying on the waist for support, which is to imagine the waist as a flat shoulder, trying to pick up the weight of the upper body.

2.Throughout the barbell row, you need to feel the tension in your hips and thighs to prove that you are relying on hip support to stabilize your body, rather than relying on your waist to lift your upper body.

3.The spine is neutral, don't bend over, and don't arch back to squeeze the back muscles43The core is tightened, the abdominal muscles are retracted, and the core of the waist and abdomen is tense.

4.The barbell should not be pulled to the chest position, the forearm is perpendicular to the ground, and the arm compensation "lift" is the curl, and the arm compensation situation will naturally occur, generally speaking, what position you pull the barbell to is determined by your leaning angle, if the leaning angle is parallel to the ground, it is generally pulled to a little below the chest muscle. If your leaning angle is 45 degrees for support, you will generally pull to the abs position.

In this process, keeping the forearm perpendicular to the ground and allowing the forearm to only play a role in power transmission can effectively reduce arm compensation.

5.Carry it with the shoulder straps and retreat your shoulders to feel the contraction of your back muscles.

If you can't feel the pressure in your back and the feeling of squeezing your back when rowing with a barbell, it must be the reason why you didn't pull back your shoulders. Therefore, when the barbell falls, the shoulders should be stretched forward, when the barbell is rising, the shoulders should be withdrawn, and at the apex of the action, the shoulders should be withdrawn to the maximum range.

The standard movements for a barbell row are as follows:

1. Inhale, and pull the bar backwards with the straight arm to the anterior lower end of the calf.

2. With the force of latissimus dorsi contraction, bend the elbow and lift the horizontal bar along the calf to the knee.

3. Continue to use the latissimus dorsi muscle to lift the horizontal bar to the upper thigh, while the chest is slightly straight. Finally, revert and exhale. During the reduction process, be sure to use the latissimus dorsi control to slowly lower the barbell in place until the arms and shoulders are completely relaxed and the latissimus dorsi is fully extended.

4. In the process of lifting the bell, there are three points to pay attention to: first, the upper body should always keep the chest straight, the abdomen should be tightened, and the waist should not be bowed and loosened. The second is that the barbell lifting route is not vertical.

The third is not to use inertia when lifting the bell. When the bar is lifted to the lower abdomen, it needs to be pulled to the chest position, and then lowered vertically.

Barbell exercise classification

There are four grips for rowing with a barbell: narrow, middle, wide, and parallel. Different grip distances and grips vary depending on the part of the exercise.

The focus of the wide grip and the parallel grip are the upper muscles of the latissimus dorsi; The middle grip focuses on the developed middle and upper latissimus dorsi muscles; The narrow grip focuses on the developed middle and lower latissimus dorsi muscles. There are two main ways to practice rowing with dumbbells: two-handed and one-handed bells.

One-handed dumbbell rows have different postures depending on habits and conditions. One is to hold the bell in one hand and prop the other hand on the knee; The other is to hold the bell in one hand with the same leg upright and the other leg and hand kneeling on the stool. The latter one-handed row, which is kneeling and bracing, can better concentrate the strength of the latissimus dorsi and reduce the burden on the legs and lower back muscles.

Barbell rowing action essentials:

1. Stand widely, hold your hands squarely, hold your grip slightly wider than your shoulders, and fully extend your arms; Bend your knees slightly, bend your back from your hips, and keep your body at a 45-degree angle. Hold the bell in front of you, slightly below your knees.

2. Tighten the shoulder blades, tighten the entire upper body, and lift the barbell to the upper abdomen.

3. Pause slightly, then slowly lower the bell and return to the starting position; Repeat until you have completed one set of exercises.

Barbell leaning over rowing tips and precautions:

1. Try this method for the first time, slowly lift with a slightly lighter weight and feel the contraction of the upper back and back shoulder muscles.

2. Try to avoid the involvement of the legs and buttocks in the force when lifting; Throughout the movement, keep your knees slightly bent at all times, and the angle of your upper body should also remain the same; At the end of the lift, the elbows should be facing the ceiling, and at the apex of the movement, contract the shoulders and squeeze so that the trapezius muscles are fully contracted, so as to build up the thickness of the muscles.

3. If you are a little careless in this training, it is easy to hurt the waist and lower back, so you must keep your back tight throughout the lifting action, maintain good control over the barbell, and be sure not to lift the barbell or suddenly lower the bell.

4.Effect of grip: The wide grip distance of the foregrip can lift the bar higher along the body, which can increase the thickness of the upper latissimus, middle trapezius and rhomboid muscles; The close grip of the backgrip only raises the bar to the height of the navel, but it better hits the lower latissimus dorsi, and the biceps muscles are also involved and thus disperses the strength of the back.

Today we're going to talk about barbell rowing, but you might want to ask which one? That's the point, we're going to discuss the truth about barbell rowing.

Because people will tell you many different ways to teach you how to do a barbell row, but it depends on the purpose of your training.

We need to know if we're ready first, so I'm going to tell you straight down to where you should start and how to get the most out of your goals.

So we're going to start with the barbell rowing that people are currently learning, and we're going to start with the ground, not the squat rack.

When we do this, we are usually advised to keep our back level with the ground, and this is when the first problem arises, many people have never been able to maintain this position.

This movement is difficult, and if the tendons in the back of our legs are tight, then there will be problems when we have to get closer to the ground.

Even if I can keep my back in the lower position, it's what I want, but if the hind tendon is too tight, then my hip joint will be involved from below in order to keep going down, because my hind tendon is getting in the way of us going down.

So we're going to use our hips to go down, which flexes the spine, and if I'm carrying the weight at this time, then I'm asking for trouble, but what's worse is that when we row higher, the barbell travels a little bit farther away from the body.

So in order to lift the barbell, we have to use a different position, our hands will move away from the body, and then we will lift the barbell with explosive force.

This distance becomes quite scary when our lower back posture is incorrect, so no one would ever advise you to start doing deadlifts from this place.

So why is it okay to do a barbell row? Because it makes the hand a little less dynamic, you'll be wondering, are you ready to do this workout? Is there a way for your body to maintain this level of meditation? These are all questions you have to consider.

Most people can't do it, and if you can't, then you have to pay attention to your hind tendons, and you have to be very careful about this place.

The second thing to note is, what do you want to accomplish with this training move? So you have to know that when you start from the position of the torso, you can make the angle go forward, you don't have to go to the bottom, because then the tendon of the back of the leg will not be able to bear it, and we have to start from the position of the knee first.

If I pull up to the waist, from this position to the waist, we have to pay attention to how our elbows go over the body, and if we use our arms to pull the bar towards our upper abdomen, we have the arms further back of the body.

This is the deadlift row, so that you can train explosiveness, let the body function the way it should, and there is no need to compromise on explosive power and muscle strength training, I think this plan is suitable for you.

Such a barbell rowing, first of all, the barbell should be lifted to the left, and then the rowing posture should be operated with the movement of the arm, so that it is OK, the first point to pay attention to when doing it is not to use too much force, you should pay attention to the strength of the game, and the second point is to pay attention to the rotation of the arm when doing it, so as not to hurt the body.

The barbell rowing touches the spine then it should be holding the barbell, and then the gesture is like rowing back and forth, this kind of lifting in the live laughter infiltration, the first detail that should be paid attention to is the way to force the first pin, the second point should be noted, when sliding back and forth, you should pay attention to the amount of this retraction and release freely.

Don't pinch your elbows at your sides when rowing, don't keep the barbell close to your chest, and don't slump or hunch. Protect your waist and be careful of injury.