Barbell rowing is one of the best practice back exercises in history, and it is also the most error-prone action. Why? There are indeed a lot of people who do barbell rowing, but there are many people who have been habitually wrongly trained to see the following five mistakes.
Mistake 1: Knee bending
As an upper-body training, this does not mean that the position of the knee is not important. Too deep, the hips are too low, making it harder to keep your body in motion. On the other hand, if you lock your knees, you put unnecessary pressure on the lower back and limit the weight you can use.
A reasonable knee bending angle should be 15-20 degrees, and this angle should not change throughout the stroke.
Mistake 2: Standing on a stool
This phenomenon is less common. But there are still some people who try to stand on the bench and finish the barbell rowing.
There are many reasons to refute this action. Even if it has a benefit, the probability of you falling from the stool at great weight is also high. The best position for the barbell at the start should be that the upper body is slightly above the level and the hands are straight.
If you choose to drop a little more, your lower back is in a vulnerable position, and it is also in a position where it is not mechanically strong. The action does the whole process, not the extension of other parts.
Mistake 3: Bow the lower back
This is already very common. To avoid back injuries, you need to keep your lower back in a neutral position. The back of the bow will squeeze your disc. The bow back is never recommended, and it doesn't make sense to do it for maximum weight. There is a small way to help you, that is to lift your chest, not the entire torso.
Mistake 4: Lift the upper body when pulling up
Hard pull and high turn are good moves, but don't mistake the barbell rowing and mix them up. At the same time doing boating and lifting the torso at the same time, this is the performance of the weight is too heavy. The role of the lower back muscles in this movement is to maintain the position of the spine, not the target muscle.
At the same time, this also shortens the travel of the action. The angle of each rowing is different. What do you use to track the progress of your strength? That's right, a lot of big guys will sway that one, but remember, just at the end of the group, lifting the torso can make this movement easier, but the simpler it means the less progress you make.
健美健身联盟
Bodybuilding Fitness Alliance
Bodybuilding Fitness Alliance
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