Hanging Rows (Barbell)
Bodyweight Strength - This exercise is a great way to build bodyweight strength and work your way up to performing full bodyweight chin-ups and pull-ups of all kinds.
Set a barbell on a rack of some sort in a way in which it is stable and will not slide off. Sit on the ground under the bar facing upward, extend your feet out to the front, grab the bar with both hands with an overhand Clean grip (just slightly wider than your shoulder width), and then pull yourself towards the bar until your upper belly area touches the bar. Once this happens, lower yourself again until your arms and lats stretch and then smoothly pull yourself back up again (never allowing any part of your body except for your feet to touch the ground). Throughout the entire movement make sure the keep your body straight and tight (try not to drop and raise your hips or swing your momentum around during the movement).
The higher up the bar is, the easier this exercise is because more of your weight will be on your feet so you won't have to pull 100% of your bodyweight up (just like in Bar Pushups). As you get stronger, lower the bar closer and closer towards the ground until it gets low enough that you'll start bumping into the floor when you lower yourself on each rep. When that happens it is time to start elevating your feet to increase the resistance of the exercise by increasing the percentage of your total bodyweight that you are lifting during the exercise. Once your feet are finally elevated to an equal height with your hands (and the bar) you can continue to increase the intensity of the exercise by hanging weight from your waist using a weighted dip belt.
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
Set a barbell on a rack of some sort in a way in which it is stable and will not slide off. Sit on the ground under the bar facing upward, extend your feet out to the front, grab the bar with both hands with an overhand Clean grip (just slightly wider than your shoulder width), and then pull yourself towards the bar until your upper belly area touches the bar. Once this happens, lower yourself again until your arms and lats stretch and then smoothly pull yourself back up again (never allowing any part of your body except for your feet to touch the ground). Throughout the entire movement make sure the keep your body straight and tight (try not to drop and raise your hips or swing your momentum around during the movement).
The higher up the bar is, the easier this exercise is because more of your weight will be on your feet so you won't have to pull 100% of your bodyweight up (just like in Bar Pushups). As you get stronger, lower the bar closer and closer towards the ground until it gets low enough that you'll start bumping into the floor when you lower yourself on each rep. When that happens it is time to start elevating your feet to increase the resistance of the exercise by increasing the percentage of your total bodyweight that you are lifting during the exercise. Once your feet are finally elevated to an equal height with your hands (and the bar) you can continue to increase the intensity of the exercise by hanging weight from your waist using a weighted dip belt.
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