BETTER BACK ROWS 2/13/18 OBJECTIVES: PERCEPTION VS. REALITY

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1 Nick Tumminello s BETTER BACK ROWS OBJECTIVES: To help you get more out of back exercises like barbell rows, dumbbell rows, seated rows, and machine rows. To help you understand some important biomechanical and physiological factors in order to avoid the common mistakes. Show how to take advantage of these factors by using some simple, practical training techniques. PERCEPTION VS. REALITY Many resistance training exercises deserve the same type of focus on details often given to the squat, bench, and deadlift. Resistance exercise is just a way to put force across joints. That's it! Barbells, dumbbells, cables, machines, and bands are all just different tools that allow us to apply force across joints. 1

2 TRAINING METHODS VS. TRAINING PRINCIPLES A great trainer is BAD at fanaticizing about certain exercises, and GOOD at analyzing all exercises! 2 KEY FACTORS TO EVALUATE ON RESISTANCE EXERCISES 1. The resistance curve involved in the exercise 2. Our strength curve when performing the exercise RESISTANCE CURVE This refers to how the load changes throughout the range of motion based on changes in lever-arm (or moment-arm) length. 2

MUSCLES HAVE THE LOWEST POTENTIAL TO GENERATE FORCE WHEN THEY'RE FULLY SHORTENED (CONTRACTED) A LOOK

3 STRENGTH CURVE This refers to how your strength changes throughout the range of motion of a given exercise. MUSCLES HAVE THE LOWEST POTENTIAL TO GENERATE FORCE WHEN THEY'RE FULLY SHORTENED (CONTRACTED) A LOOK AT HOW THESE FACTORS RELATE TO BACK ROW EXERCISES When performing horizontal rowing exercises, the lever arm is at its longest at or very close to the end of concentric portion of the range of motion 3

4 ROWS: WHY CHEATING IS SO COMMON The resistance curve involved in most commonly used rowing (horizontal pulling) exercises works in opposition to our natural strength curve Common row cheats: Pull the weight halfway with good form, then jolt it the rest of the way. Turning their torso towards their rowing arm as they pull the weight on single arm rows. Staying too upright on bent-over barbell rows and one-arm dumbbell rows Leaning back to far when performing seated rows or machine rows BANDS AND BACK ROWS? Using bands does NOT automatically create accommodating resistance. Accommodating resistance is created when the resistance increases as you gain a mechanical advantage on the load. Using bands to perform back rows creates UNaccommodating resistance. HOW TO CHOOSE THE RIGHT WEIGHT ON ROWS To ensure you can control the weight throughout the entire range of motion: Select a weight you can hold for about 4-5 seconds (just once - as a general baseline) at end of the concentric portion of the range of motion while maintaining good technique. If you can't hold it for a few seconds, then the weight is too heavy to perform a full set while maintaining control on each rep. 4

5 PARTIAL ROM ROWS FOR FULL RANGE GAINS! Using a weight based on what you can move when the lever-arm is the longest isn t the full solution! The load is too light to create sufficient muscular overload in the less difficult ranges of motion. This is where partial ROM come in! reps into your training. The weight used is heavier than what was used to perform the full-range reps due to a shorter lever arm. FOR THE SCIENCE NERDS Research comparing the results from a group that trained with only 6 sets of full-range-of-motion squats to a group that did 3 sets of full-rom, and 3 sets of heavy partials focusing on the top-half ROM. Both groups trained twice per week. At the conclusion of the seven-week study, although both groups improved in their squat strength, the group that did the combination of full- and partial-range-of-motion reps saw superior results. Bazyler, C. D.,et al. The efficacy of incorporating partial squats in maximal strength training. The Journal of Strength & Conditioning Research, 28(11), THREE WAYS I USE PARTIAL REPS: 1. An extended set of full range then partials (with same weight). 2. A few full range sets then a few more sets of partials with heavier weight. 3. A few sets of partials then a few more full range sets with lighter weight. 5

6 EVALUATING THREE ROW EXERCISES: #1 EVALUATING THREE ROW EXERCISES: #2 EVALUATING THREE ROW EXERCISES: #3A & 3B 6

Two-Point stance (hand and knee on bench) 2. Three Point stance (hand on bench) 3.

7 DUMBBELL ROWS: A FEW OTHER COOL THINGS TO CONSIDER Two-Arm Iso-Dynamic Dumbbell Rows 4 Types of stances for single-arm dumbbell rows 1. Two-Point stance (hand and knee on bench) 2. Three Point stance (hand on bench) 3. Two-Point stance w/ Leg Lifted 4. Free Standing Different stance = different stimulus (Hybrid) Rows THANK YOU!!! NickTumminello.com 7

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week