T Bar Rows (free standing)
Bodyweight Strength - This is a classic exercise that is not specifically bodyweght based but because it involves rowing it strengthens chin-ups, pull-ups, and hanging rows which are all important bodyweight strength exercises. It also strengthen ts the core as you must engage your hamstrings and core in order to maintain a solid strong position in order to perform the exercise. Strength and coordination in both of these muscles is crucial for mastering body control and true functional strength.
Place a barbell on the floor with one end of it butted into a corner of something sturdy such as a squat rack. Load weight plates on the opposite end and stand facing away from the corner (but on the side of the weight plates that is closer to the corner) and straddle the bar. Bend at the hips and slightly at the knees (very much as you would do for a Stiff Leg Deadlift) utilizing your hamstrings and core to stabilize your torso as you perform the rows. Pull the bar towards your abdominal area until the plates touch you right in the middle of the abdomen. Then lower the bar again under control without letting it touch the floor and smoothly transition into the next rep.
There are a few options regarding where (and how) to place your hands for gripping the bar:
Once you have selected your preferred hand gripping location and position,
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
Place a barbell on the floor with one end of it butted into a corner of something sturdy such as a squat rack. Load weight plates on the opposite end and stand facing away from the corner (but on the side of the weight plates that is closer to the corner) and straddle the bar. Bend at the hips and slightly at the knees (very much as you would do for a Stiff Leg Deadlift) utilizing your hamstrings and core to stabilize your torso as you perform the rows. Pull the bar towards your abdominal area until the plates touch you right in the middle of the abdomen. Then lower the bar again under control without letting it touch the floor and smoothly transition into the next rep.
There are a few options regarding where (and how) to place your hands for gripping the bar:
- If you happen to be using the weight plates that have a handle built into them on each side then you can simply wrap each hand around that handle.
- if you have a triangle rowing bar (frequently used on a cable machine for seated pulley rows or pulldowns) then you can place that underneath the barbell (just inside of the plates underneath where you are standing).
Once you have selected your preferred hand gripping location and position,
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