ANTI-CHAOS INVERTED ROW---------
Want to learn how to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos barbell band method as I show in this video and as I highlight in my article (link in bio). This anti-chaos band method is one of the most challenging protocols I've ever used as it requires unbelievably strict mechanics and smooth form otherwise your body will literally begin to bounce and oscillate out of control. As previously mentioned, the anti-chaos band method can be applied to a number of bodyweight movements including rows.
In fact, the inverted row performed in this fashion is unbelievably intense as the entire posterior chain from head to toe including the upper back, lats, rear delts, neck, glutes, hamstrings, biceps, and grip get absolutely pummeled. Performing them in a single arm fashion as shown in this video not only exponentially magnifies the overload effect to the upper back, but your entire core musculature will be forced to work overtime to resist rotation and maintain semi-neutral alignment. As a result this is one of the single most effective exercises for improving posture and spinal alignment as you’ll be forced to eliminate all energy leaks and address any imbalances or movement aberrations. And Just like the pushups that I highlight in the article, the goal when performing these is as little bouncing as possible as this will require the most rock solid mechanics and the highest level of motor control. The degree of mechanical tension and metabolic stress not to mention mental concentration during these is inordinately high. Just be prepared to focus your mind like a master Jedi.
To learn more about this technique and how to apply it to other movements check out my full length article at https://www.advancedhumanperformance.com/blog/master-your-bodyweight-movements-with-bands