Monday, October 26, 2009

Monday's Move of the Week

The Move: Bent Over Row

Strengthening the back is important for balance, posture and strength. A movement like the bent over row is also very effective because it mimics picking something up while bent over and bringing it towards the body. I think I do that particular movement in my life several times a day.

Muscles Worked: Back (specifically Latissimus Dorsi)

How to:

  1. Start holding a bar with overhand grip
  2. Bend your knees slightly lean over with a flat back and abs pulled in tight (this protects and supports the lower back)
  3. Slowly pull the bar up towards your bellybutton with elbows staying in close to the ribs
  4. Squeeze the shoulder blades together and then lower the bar back into starting position

Trainer Tips:

  • While doing this move, picture squeezing a pencil in between your shoulder blades the entire set…this will help your shoulders to stay back and not hunched over
  • If your lower back starts to hurt, focus on pulling the abs in tight to take the pressure off

Make ‘em Harder: You can do this move on a BOSU ball or with dumbbells. Also, the heavier the weight, the harder they will be.

Have fun rowing!

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