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Arnold style bent over row

posterior chain

Arnold style bent over row
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The Barbell Bent-Over Row: Build Old School Strength and Size

Overview

The barbell bent-over row is a complex exercise that targets an array of muscle groups, including those in your upper and lower body.

This exercise is commonly considered an accessory movement for the deadlift, but it carries a myriad of health benefits that we will discuss shortly.

Due to the tension placed on your lower back, you must learn the right way to perform barbell bent-over row in order to avoid any unnecessary musculoskeletal injuries.

In this article, we will discuss the major benefits and the targeted muscles of this exercise, as well as the step-by-step guide on how to perform it correctly.

the benefits of the  Barbell Bent-Over Row

Similar to the dumbbell pullover exercise, the barbell bent-over rows target the dorsal muscles, and in particular, the lats (e.g., latissimus dorsi) and the rhomboid group (major and minor rhomboids).

As you move the weight closer and away from your waist, you’ll engage the upper and mid-back muscles, which provides you with a full-back workout.

The assisting muscles in this movement include the forearm and shoulder muscles (e.g., biceps, rear deltoids)

Moreover, your legs and core muscles (e.g., abdomen, lower back) will contract to maintain the position of your body and stabilize the spinal alignment.

Consequently, you will reap the following benefits:

  • Improved posture and spinal stability
  • Reduced risk of musculoskeletal strains in the lower back region
  • Enhanced flexibility and articular range of motion

In a 2015 study, researchers compared several row exercises, including the barbell bent-over row, and found that the latter provided more muscle activation, which subsequently leads to greater hypertrophy and spinal stability.

how to perform the Barbell Bent-Over Row

As we mentioned above, performing this exercise in the correct form is crucial to prevent injury and reap the most benefits.

Here’s the right way to do it:

  1. Start by gripping the barbell –similar to how you would do a deadlift (or slightly wider).
  2. Once you feel like you have a good grip, lift the bar while bending your upper body forward to establish a strong back and hip hinge.
  3. Initiate the row by pulling the bar toward your chest and focus on engaging the latissimus dorsi to mediate the movement.
  4. Once your arms are in full extension, contract the entirety of your upper body without breaking the hip angle.
  5. Slowly descend the bar to the floor.

waiter's bow exercise
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Beginners Guide: How to Hip Hinge | The Waiter’s Bow

Waiter’s Bow is a great progression when learning the proper way to hip hinge. What makes this exercise different from a regular good morning is the placement of the workload. Typically, the workload for a good morning is on the back of the shoulders. For this exercise, the weight will be held in the front, close to the collarbone/upper chest area. This movement can be favored for a novice lifter for a couple of reasons.

  • The Waiter’s Bow has an easier set up than a typical good morning again, weight placement.
  • If you are new to lifting then putting a barbell on your shoulder blades might be intimidating or even just uncomfortable.

Therefore, making the Waiter’s Bow a better option. Also, just like the banded good morning, this exercise can be used a warm-up/ activation before the main lift or as an accessory movement.

how to perform the Waiter’s Bow

To start the exercise, begin by selecting a dumbbell and holding it by the hexes or the ends of the weight. Arms should be bent and the weight will rest right under your collarbone. Keep your chest pushed out and shoulders pulled back. Allow your knees to be slightly bent and begin to push your hips back into a hinge position. Make sure your knees only bend somewhat or this movement could easily turn into a squat. Maintain a flat back until you reach the perpendicular position. Stand back up to the start and squeeze your glutes. Repeat for desired reps and be conscious of the 3:1:1 ratio.

rdl romanian deadlift
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Romanian Deadlift Guide: Definition, Benefits, and How-To

Overview

Deadlifts are vital components of every strength training routine, as they provide an array of benefits for your body.

These exercises build core strength to help you become more efficient at motor patterns, trunk stabilization, and coordination. For this reason, deadlifts are extremely popular among athletes and regular people.

In this article, we will discuss a deadlift variation –Romanian deadlift– and see the primary benefits it provides.

The Romanian deadlift 

The Romanian deadlift is a variation exercise used to boost the strength of the posterior chain muscles (e.g., gluteus maximus, hamstrings).

This exercise targets the core muscles, as well as the lower body with one movement, making it the perfect variation for people with weak core muscles, chronic back pain, and other issues in the lower half of the body.

The main difference between the Romanian and traditional deadlift is the placement of the workload. You see, traditional deadlifts place the majority of the load on the anterior portion of the knees, whereas the Romanian deadlift engages the hip extensor muscles and the posterior knee.

Note that some professional trainers believe that this exercise is more suited for those with experience in the field of strength training and deadlifts due to the complexity of the movement and the level of balance and coordination required.

The benefits of the Romanian deadlift

The Romanian deadlift is a great workout to target the posterior chain muscles (an area that’s often underdeveloped in most people) and to teach people how to lift from their hips instead of engaging the lower back.

In a 2020 systematic review published in PLOS ONE, researchers found that the Romanian deadlift is extremely effective at engaging a wide range of muscle groups, especially those that don’t get activated during traditional deadlifts.

Another benefit to this exercise is the standing hip hinge, which familiarizes people with the correct form of squatting.

For more information about how to hip hinge, check out this blog post.

This exercise will also enhance body awareness of the lumbar and hip movements, which often get neglected.

Finally, the Romanian deadlift improves the strength of core stabilizers responsible for spinal movements.

Romanian Deadlift RDL 

The Romanian Deadlift (RDL) is one of the best exercises for developing hamstring hypertrophy and strength.  Although the RDL isolates the hamstrings the lower back and glutes play a significant role in maintaining stability during this exercise; making the Romanian Deadlift a great compound movement for strengthening the entire posterior chain.

The RDL is typically used to improve exercises like the Deadlift and the Good Morning through eccentric loading and the stretch reflex of the hamstrings. The RDL is not a deadlift however it strengthens the lower back by maintaining a locked lumbar spine under tension throughout the lift.  This technique cue is critical when performing the RDL.

How to perform the Romanian deadlift

Now that you know all about the Romanian deadlift, let’s see how you can perform it:

To execute this movement start by grasping the bar shoulder-width apart and feet are in a narrow stance. It’s easiest to start with the barbell racked so that the barbell is at your hips when you un-rack. Pull your shoulders back and have your chest pushed out.

The initial movement will begin when you start to push your hips back (hip hinge) and allow the barbell to glide down your thighs. Your knees will have a slight bend but should move very little during the exercise. Continue to slide the bar down your legs slightly passed your knees.

Be sure your back does not round when lowering the barbell. Once the barbell is mid-shin, start to drive back upwards, keep the bar close to your body. Return to start position and squeeze your glutes at the top.

  1. Grab the barbell from each end and place it at the hip level.
  2. Draw your shoulders back while you maintain spinal alignment.
  3. Slowly lower the barbell toward the floor and push your hips backward.
  4. Reverse the last movement as you get up into a standing position with the barbell in front of your thighs.

Takeaway message

The RDL is a great exercise to optimize your hip hinging and reduce the strain on your back.

banded good morning how to guide
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Banded Good Morning: Develop Stronger Links In Your Posterior Chain

The banded Good Morning is an exercise used to strengthen the posterior chain.  The hamstrings, glutes, and low back can be activated without heavy compression on the spine when performing the banded good morning.  This movement can be programmed into a fitness routine to introduce proper hip hinge execution without the use of eccentric loading. The low impact benefits of the banded good morning allow the user to develop new movement patterns, making it an ideal exercise for the novice lifter.  Banded good mornings are also good for warming up the glutes and hamstrings before moving on to more advanced exercises or as an accessory movement after your main lift. This exercise is best performed for high repetitions.

how to perform the banded Good Morning

begin with a large resistance band around the back of your shoulders. Make sure your shoulders are retracted and your chest is pushing out. This allows for better form during the movement. Grab the band and step on it with both feet. Stand up so there is tension on the band. Begin with knees slightly bent, keep your hands gripping the bands and start to push your hips back. Maintain a neutral spine and allow your back to become perpendicular to the ground while still maintaining proper form. Stand back up to the start position and squeeze your glutes. Repeat for desired reps. When executing this exercise aim for a 3:1:1 ratio. This means, a slow 3 count on the downward movement, 1second pause at the bottom, and 1 second back to the standing position.

Barbell Hip Thrust
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How to Barbell Hip Thrust | Hybrid Movement

barbell Hip Thrust

The barbell hip thrust is a triple threat for the glute and hamstring muscles. This exercise is a display of power, strength, and muscle hypertrophy through hip extension. This hip dominated exercise can be performed as the big movement of the day or as an accessory exercise to your main lift. The barbell hip thrust not only builds strong and powerful glutes but also stronger hamstrings. This exercise will also improve lower back strength and core stability. The lower back and core must remain stable and strong in order to support the weight load for the hamstrings and glutes to fire properly and thrust the bar to full hip extension.

how to perform the  Hip Thrust

Start by sitting on the ground with your legs under the bar and your back against a bench. Your upper to mid back (about right under your shoulder blades) should be supported on the bench and your hands will be holding the bar in a wider grip. Bend your knees so that the bar is on your hips. Press your heels through the ground and raise your hips up allowing your upper body and head to slightly lean back. Pause at the top for a moment and don’t forget to squeeze your glutes. Return to the start position. Pro tip: the barbell can be uncomfortable on the hips so wrap a yoga mat or something soft on the bar for maximal comfort.

renegade row
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Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips.  Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.