Men's Health Your Body Is Your Barbell by BJ Gaddour

Author:BJ Gaddour
Language: eng
Format: epub
Published: 2018-11-22T16:00:00+00:00

The ROW Progression

Level 1 Ground Zero: HANGING BRIDGE

Level 2 Beginner: ROW

Level 3 Intermediate: SELF-ASSISTED SINGLE-ARM

Level 4 Advanced: SINGLE-ARM ROW

Level 5 Superhero: PLYOMETRIC ROW

Level 1: Ground Zero

HANGING BRIDGE

The Hanging Bridge is to the Row as the Plank is to the Pushup. It sets the foundation for all the progressions to follow by teaching you how to hold the start with a hollow-body position. Use a hook grip as much as possible. Wrap your fingers over the top of the bar and your thumb under the bar. From there, try to clasp your thumb around your index and/or middle finger. Flex your wrists slightly so that your pinkie finger will slide over the top of the bar. This is your strongest gripping position. It puts your shoulders into the most stable position because it creates an external rotation force that screws them into their sockets. If the bar is too thick to use a hook grip, wrap all five digits over the top of the bar and press your thumb into your index finger to lock in.

FOOT PLACEMENT: Keep your feet together. Though technically this provides you with a smaller base of support than a wider foot placement, it makes it much easier to engage your hip and core muscles to maintain a neutral spine position with a slight arch in your lower back.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.