Fix Your Form Series | 4
✖️BENT OVER ROW ✖️
Been pumped to do this one. From my experience working in a gym for several years, this is the single most butchered exercise. No one does this right. You’d be hard pressed finding a beginner or even intermediate level lifter that can do this correctly. Why is that?
Well in my opinion, it’s because 95% of the population don’t know how to hinge at the hip. When most people go to bend over its either through their knees, or just using their torso to bend. If you think this applies to you or a friend then listen close.
The clips marked with an "❌" are a couple of common incorrect examples & there are several things wrong with them.
1️⃣Rounded shoulders/back putting stress on the spine
2️⃣Pulling the body to the bar – usually as a result of too much weight. Remember, you want your muscles to do the work - dw about the chick on the treadmill that probably isn’t even looking at you.
3️⃣Performing the lift too fast and with absolutely no control.
4️⃣Bending primarily through knees or torso and not hinging at the hip (extremely common)
5️⃣Rising up as you pull - Hey, it’s not a deadlift bro. Its called a BENT OVER row, not a stand up row. Keep that upper body in position the entire time.
6️⃣Standing too upright which makes it look like an awkward combination of a bicep curl and upright row.
The video marked with a ✅ is how I perform the exercise & how I teach it to clients.
1️⃣For most people (especially beginners) starting with a lighter weight is advised.
2️⃣Holding a barbell, either with a pronated or supinated grip (depending on your goals and comfort) create a slight bend in your knees.
3️⃣‼️Hinge at the hip‼️ to let your torso come forward slightly (almost parallel to the ground)
4️⃣Keep your back straight and your head neutral.
5️⃣Exhale and pull through the elbows until the bar reaches your midsection.
6️⃣Once you have reached a full contraction, squeeze your rhomboids and lats, then slowly begin the eccentric part of the movement.
7️⃣Repeat for designated number of reps and sets
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