Bent Rows (Barbell)
Bodyweight Strength - This is a classic strength exercise that has been performed for a very long time. Nowadays, however, most people don't perform it because their hamstrings are not flexible enough and their core is not strong enough to stabilize their torso in a bent over position while holding a barbell for rows.
If you consistently perform Good Mornings, Stiff Leg Deadlifts, 45 Degree Hyperextensions, and Horizontal Hyperextensions then your hamstrings will be very strong and flexible, your core (abs and lower back) will be very strong, and you will be extremely comfortable and stable in the bent over position while holding a barbell in front of you. For this reason, it may be best to wait to perform Bent Rows until you have thoroughly mastered the exercises just mentioned.
To perform the exercise, clasp your hands tightly around a barbell with a Clean grip (the width that you prefer to use for Cleans). This width is usually slightly wider than the shoulders. Exactly how much wider than the shoulders varies from person to person and just depends on personal preference but you cannot grip the bar narrower than shoulder width and properly perform a Clean. Once you have selected your grip, step back from the rack with the barbell in your hands and lean over as though you are performing a Stiff Leg Deadlift. Once you have leaned down as low as your hamstrings will allow, or until your torso is horizontal from the floor (whichever comes first), hold yourself stable in that position by keeping your hamstrings tightly flexed and your abdominal area tightly contracted for spinal stability. Once you are stable in this position, pull the barbell towards your stomach (aiming at the mid-abdominal area) and pull your shoulders down and back as you retract the shoulder girdle. Lower the bar back to the starting position, allowing the arms to straighten again, and then row the barbell back to the abdominal area area again.
Make sure to keep strong abdominal pressure throughout the entire exercise for safety and spinal stability. If you are uncertain as to whether you are ready for this exercise, then the answer is "you are not ready yet". Lower back safety is not something to play around with and there is no reason to rush into trying this exercise. Patience is a virtue. Let your hamstring strength and flexibility and your core strength develop steadily and thoroughly before adding this exercise into your routine. And even when you finally do, make sure to start light and get a feel for the exercise before even thinking about going heavy.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
If you consistently perform Good Mornings, Stiff Leg Deadlifts, 45 Degree Hyperextensions, and Horizontal Hyperextensions then your hamstrings will be very strong and flexible, your core (abs and lower back) will be very strong, and you will be extremely comfortable and stable in the bent over position while holding a barbell in front of you. For this reason, it may be best to wait to perform Bent Rows until you have thoroughly mastered the exercises just mentioned.
To perform the exercise, clasp your hands tightly around a barbell with a Clean grip (the width that you prefer to use for Cleans). This width is usually slightly wider than the shoulders. Exactly how much wider than the shoulders varies from person to person and just depends on personal preference but you cannot grip the bar narrower than shoulder width and properly perform a Clean. Once you have selected your grip, step back from the rack with the barbell in your hands and lean over as though you are performing a Stiff Leg Deadlift. Once you have leaned down as low as your hamstrings will allow, or until your torso is horizontal from the floor (whichever comes first), hold yourself stable in that position by keeping your hamstrings tightly flexed and your abdominal area tightly contracted for spinal stability. Once you are stable in this position, pull the barbell towards your stomach (aiming at the mid-abdominal area) and pull your shoulders down and back as you retract the shoulder girdle. Lower the bar back to the starting position, allowing the arms to straighten again, and then row the barbell back to the abdominal area area again.
Make sure to keep strong abdominal pressure throughout the entire exercise for safety and spinal stability. If you are uncertain as to whether you are ready for this exercise, then the answer is "you are not ready yet". Lower back safety is not something to play around with and there is no reason to rush into trying this exercise. Patience is a virtue. Let your hamstring strength and flexibility and your core strength develop steadily and thoroughly before adding this exercise into your routine. And even when you finally do, make sure to start light and get a feel for the exercise before even thinking about going heavy.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com