please analyse my barbell row technique and tell my were im going wrong

 
iv been training 4 months and i cant get bb row technique im such an idiot
 
 
Guys please tell me were my technique is wrong and how to correct my amatuerish mistacks. i want to get in to good habits early and stick to them
 
 
thank you i appreciate your time
 
 
Joe
 

Hello mate,

From what i can see and what i do/see in the gym  you should bend your knees more, make your back flat like a deadlift and row that way if that makes sense?

Adam - AKS

May 08 = 73kg, March 10 = 84kg LEAN MUSCLE -  http://www.muscletalk.c...t-training-m2684997.aspx

TBH, don't look sideays into a mirror either. But as said.... bend in the knees, stick the arse back, bend over between 90-45deg, pull in to your abdomen

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Just on a further note as shown in the link it is easy to put your back at bad form and arch it the wrong way, i'm sure your aware of it already but do a light weight and get good form before trying to go heavy with bad form which ='s long term injuries. See it so much in the gym!

Adam - AKS

May 08 = 73kg, March 10 = 84kg LEAN MUSCLE -  http://www.muscletalk.c...t-training-m2684997.aspx

It isnt all that bad, but try to do them as posted in the link by dirtyvest, start at a lower weight to get technique sorted then go from there

My journal, with pics.

http://www.muscletalk.co.uk/tm.aspx?m=3546471

You're not an idiot mate, some exercises are tricky to master. I see guys in my gym who've been training for years and can't do it right. When I started out training I just avoided this exercise altogether and did one armed DB rows instead, because you use a bench to support yourself and so there is less risk of hurting your back.

But if you want to keep doing this exercise, then it shouldn't be too hard to correct your form. Look at that link dirtyvest put up, you just need to go lower and make sure your back stays straight, don't hunch over.

It might also be beneficial to make an effort to squeeze your shoulder blades together during the movement to really activate your upper back musculature.

22.5kg to go.

guys iv only got 10kg on the bar in that vid lol
 
iv got a training log on UGM and Fah_Gedda_Boudit been trying to help me out, after watching anpther vid of me bb rowing this is what he said;
 
 
 
1: you're too upright. Aim for your upper body being at about a 45 degree angle to the floor & no higher: if you're crap at geometry, aim for the midway point between being fully bent over at the waist so that you're upper body is parallel with the floor & standing totally upright. Halfway is 45 degrees.

2: don't flare your arms out right to the side & away from your body. You want to be pulling the bar into your mid-to-upper ab region, not just below your chest. To do this, your elbows want to be within a few inches of the sides of your torso.

3: you want a full range of motion on every rep & no "bounce" when changing direction. Pull the bar up to your abs & hold it for a split second (try & squeeze the working muscles really hard here), making sure you pull your shoulder blades together & keep them that way whilst you pause. if you can't do this, the weight is too heavy. Likewise, pause for a split second at the bottom to remove all momentum: don't "bounce" the weight back up.

4: slow your rep speed down a little. Focus on feeling the muscles working, not yanking the bar up & down just to hit your target reps. Slowing things down a little really helps here. For now, aim for 1 second up, 2 seconds down, with a slight pause before you switch direction to remove momentum. Control the bar on the way down & make each rep "smooth". Forget what you've seen on vids of pro BB'ers lifting with them jerking & throwing the weights as fast as possible etc.

5: breathing; something you don't see discussed much on vids / forums, but very important. Breathe in on the way down, filling your lungs 2/3rds. Hold this air in your lungs during the beginning of the rep & it creates stability in the torso. Begin to breathe out as you get about 2/3rds of the way through the positive / concentric part of the rep (the hardest bit, eg rowing the bar up to your chest). If you don't begin to breathe out here you can pass out! Breathe in as you lower the weights, repeat.

Good move on dropping the weight a bit. If you start chasing numbers & PB's now you are unlikely to master decent form. Keep it like that until you've started to pick up the form. It's quite a bit to take on board in the beginning really, especially whilst you're struggling to lift a weight, hence the advice to not chase numbers for a while. Don't worry though, it becomes second nature after a while. I honestly think this is the most important thing to focus on right at the beginning.

 
im training today as well i'll get some more vid up of me bb rowing later.
 
 
Joe

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Dont like the way you lift the weight at the beggining of the vid. You are asking to put your back out IMO. Bend your knees  and do a dead to get the bar in place.

oo-er, what happened to the gif I had..... I assume they don't like it being linked to

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Only a personal preference, but I get a better ROM and more stability from a narrower grip position.Having your grip just outside of shoulder width would IMO allow you to lower your back to a more siutable angle. Your grip seems a tad too wide, though saying that many seem to prefer a wider grip. Doesn't work for me though.

i sent Clubber lang a link to this thread and he said he agreeed with DV, but sugested i could try bb rowing like Dorian Yates with a under-hard grip instead of over
 
 
is this form  any better from my first vid?
 
 

 
 
thanks loads guys
 
 
Joe

Looks much better, But I would ignore CL, what does he know

Looks like the arse needs to go back more still, that may happen naturally to improve your centre of balance as you get heavier with the load tho but certainly an improvement.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest


Looks much better, But I would ignore CL, what does he know

Looks like the arse needs to go back more still, that may happen naturally to improve your centre of balance as you get heavier with the load tho but certainly an improvement.

thanks mate, thats why your my fav mod
 
i'll try and improving it (stick my @rse more out lol) more when i next workout thursday 
 
 
Joe

check the link i put up

You mean the one you stole from MY post earlier still

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Joe you really need to learn to deadlift first and foremost otherwise your days of bent over rowing and everything else will be numbered...

From what i can see your body position is slightly better in the second vid.  Try to flatten out your lower back by having all your weight back through your heels and sticking your arse out as if you were sitting down in a chair (same principle as deadlift). 

Roll your shoulders back and down once you've DEADLIFTED the bar up.  Engage your abs, ideally through TVA. and then slowly lean forward keeping your back flat, to a 45 degree angle.

The row should see you pulling the bar backwards more than upwards so that the bar is hitting your belly button.

Squeeze your shoulder blades back, and turn your elbows into your body and keep a narrow grip to hit the rhomboids and lower traps.  Squeeze through thsoe muscles for a second at the top of the movement.

Its one of my fave moves and is great for building thickness through the mid back.

GT

Your style really is very bad. I would suggest giving up on that exercise until you have gained a bit of upper back strength so that you can at least stand right.

It's also not an exercise that you need to be doing right now. Ditch it and change to deadlifts.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

hamiltonsfitness


Your style really is very bad. I would suggest giving up on that exercise until you have gained a bit of upper back strength so that you can at least stand right.

It's also not an exercise that you need to be doing right now. Ditch it and change to deadlifts.

ok thanks for been honest

joe you should really take me up on my offer to come down to my gym for a training session, you will learn lots

dirtyvest


You mean the one you stole from MY post earlier still

actually didnt realise you had posted it