help improve my bb row form

Hi guys,
 
 
im so close to getting "ok" bb row form im pauseing at the top and bottom of the movement and at squeezing at the top of the movement.
 
 
 
what do you see in need to improve? is my form total sh*t
 
 
oh and im only going light (10kg) been sesible trying to get good form i think i'll stick at the weight until i'v got my form nailed
 
 
thanks
 
 
Joe
 
 

Main thing that you should learn right from the start to prevent future injury is when you pick the weight up and put it down again, you bend your back dangerously.  10kg would not make a difference but if you are rowing 100kg one day and you start each set like that then you will have problems.

imo your form was ok, I think you can put a bit more effort into hollowing your back out, try forcing your but out more.  Your 6th and 7th reps were best form imo.   

I personally go a bit lower during rows, but many people do them at that angle you used.  
Can you feel your back muscles working on the squeeze?

Mercenary since 04.
...........JOURNAL...........

ItsNOTlikeTHAT


Main thing that you should learn right from the start to prevent future injury is when you pick the weight up and put it down again, you bend your back dangerously.  10kg would not make a difference but if you are rowing 100kg one day and you start each set like that then you will have problems.
ok how do i pick up the bar with out bending my back?. i find it hard not it tbh, but i know i need to learn to pit up the bar correctly
imo your form was ok, I think you can put a bit more effort into hollowing your back out, try forcing your but out more.  Your 6th and 7th reps were best form imo.   
ok, so put butt higher in the air and go lower , right?
I personally go a bit lower during rows, but many people do them at that angle you used.  
Can you feel your back muscles working on the squeeze?
actualy no i know is sound stupid but i dont know what im suppost to "feel" when i squeeze at the top of the mopvement. im still trying to build the mind muscle connection.

I usually Deadlift the bar up and then lean forward with a slight bend in my knees to get into position, then do the reverse after my last rep to put the bar back down, that way I don't arch my back.

I'm with INLT, I tend to lean further forward, maybe try bend at the knees a little more, and push out your chest.

My Journal.

PB's
Deadlift - 160kg x1
Bench - 100kg x1
Squat - 135kg x1

AndyP


I usually Deadlift the bar up and then lean forward with a slight bend in my knees to get into position, then do the reverse after my last rep to put the bar back down, that way I don't arch my back.

I'm with INLT, I tend to lean further forward, maybe try bend at the knees a little more, and push out your chest.

i dont know how to deadlift

As andy said, deadlift the bar into position and reverse dead it down, keeping your back straight.   Easy to forget form once the set is over.

Yes on the second question.  But make sure your back doesn´t start bending.  Force your but out like (I can´t finish this sentence, it will sound wrong)

Third one, don´t worry about it.  Took me years to actually properly feel my lats work during movements.  I´ll try and explain it like this:

If you stand in a doorway and straighten your arms to the sides and then walk through the doorway, so your aems "stay behind" (like a typical pec stretch)  Well you should feel some tightness at the back of your delts, also the lower traps and rhomboids.   At the squeeze you should try and feel a similar "tightness"   

I found seated cable rows the best back exercise to learn how to feel my back muscles work.   

Mercenary since 04.
...........JOURNAL...........

By deadlifting, pick the bar up from the ground by bending your LEGS, not your back.  Keep your back upright.   Like a lady with a tight skirt would pick up her keys if she dropped them.

Mercenary since 04.
...........JOURNAL...........

http://www.youtube.com/watch?v=ZF69K6awJh8

Thats a deadlift mate, pretty simple once you get the technique down, and learning good deadlift form will also help with keeping your back straight during bent over rows and other movements that require a straight back.

My Journal.

PB's
Deadlift - 160kg x1
Bench - 100kg x1
Squat - 135kg x1

joe, do deadlifts and not rows.

and 10kg, at least get your form right with 20kg, an empty bar, no wonder you dont feel it in your back

Geezer, chins then !cable rows sitting down with a plastic step thing to assist stretch and deads after. Not one to comment on form but you look like me after a Jalfrazie !! A Redbull !!

regarding the deadlift form

by 'your back should be flat' that means to push your ass out so it feels like your back is in more of a concave that convex shape right? (though in reality it wont be concave but straight)

also, wouldnt it be better for joe not to relax/fully extend his arms at the bottom of the row but lower the bar slightly less to increase time under tension?

swordfish


joe, do deadlifts and not rows.

and 10kg, at least get your form right with 20kg, an empty bar, no wonder you dont feel it in your back

i think i'll give deads a go but i dont see how i have to get rid of bb rows, they are both completly different.. the deads are working lower back, hams, traps, forearms;

barbell rows, lats, middle back
 
 
so i thing i'll alternat them.
 
 
 
Joe

Learn to deadlift. Rows will be a lot easier to get right then.

Nice advice on standing upright with the bar then lowering down. A good way to try it if your struggling.

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skinnyjoe313


i think i'll give deads a go but i dont see how i have to get rid of bb rows, they are both completly different.. the deads are working- glutes, hamstrings, upper and lower back, quads...; 

There is a lot of overlap between the two lifts. Deadlifts train/stress the upper back nicely despite glutes,  hams and quads being the prime movers.
 
However you right, no reason not to do rows as they are a great lifts and go will with deadlifts.
 
Don't alternate. Learn to deadlift then do some rows. Or whatever way round works best for you.

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Not read it all...Form looks good to me, but deadlift the bar up so your back is straight.

A good tip I gained on here is to try and feel like you're pushing your ass out. This kept my back perfect.

I also like to row the way you do where you're not quite bent all the way over.

In my opinion though, chin ups are better for back because you work those areas without the risk of a back injury. Invest in a bar, only need a cheap tenner job, stick it in your bedroom doorway and remove it when you're done, easy mate !

Good luck.

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kaldog


regarding the deadlift form

by 'your back should be flat' that means to push your ass out so it feels like your back is in more of a concave that convex shape right? (though in reality it wont be concave but straight)

Thats right mate, the natural curve of the spine is slightly concave, so to push your ass out, it equalizes the stress put on the discs by the vertebrae (thats how I always understood it anyhow, feel free to correct me if I'm wrong)

My Journal.

PB's
Deadlift - 160kg x1
Bench - 100kg x1
Squat - 135kg x1

Sorry mate about post yesterday !  bit silly, I must of posted on every board ! aint checked the female one yet !! Personaly Im not a great fan of BB rows prefer dumbell rows! However many moons ago I was told to get good form use the seated bench as a stabilizer. Put it at 90 deg and rest your head on top creating 90 deg between back and leg ? I tried it a few times thats probably why I know prefer dumbell rows or cable rows ! worth ago though isnt it !

Dead lifts are the daddy mate ! watch your neck explode ! I would suggest doing them at the end of your back workout. Form wise (personaly) alternative grip, psych your self up then look up! (forget about the mirror until your standing) and blast your legs through the floor !