2-pt db row confusion - JP Fitness Forums

ljk · 05-12-2006, 05:14 PM

I got the book (yeah!)
... the 2 point DB row (the regular one, not the second variation w/ elbow out) looks to me to be like the standard one-arm row I know and love.

Am I missing something? The only thing is that instead of leaning on a bench, the guy's free arm is behind his back...

Can someone tell me if this exercise is really just a one-arm row?

JoshDunn · 05-12-2006, 05:34 PM

Yes it just a bent over one arm row but its only used in fat loss 3. The one used in break in is the elbow out version.

Axis · 05-12-2006, 05:36 PM

Quote:

Originally Posted by ljk

Am I missing something? The only thing is that instead of leaning on a bench, the guy's free arm is behind his back...

You are correct. There is an explanation in the book as to why this version involves more muscle activity. Basically, without the bench, more muscles are required to stabilize your torso.

ljk · 05-12-2006, 06:20 PM

Thanks, guys!

If one had a lower back problem, would this version still be okay (the unsupported)...I'd think I would drop the weight also as it would be tougher, right?

JoshDunn · 05-12-2006, 06:41 PM

Start with a lighter weight then you think as the routines are alot harder then they look. With your lower back problem, you should be able to do this exercise relatively pain free. Alot of lower back problems are due to core instability which these routines will correct nicely.

ljk · 05-12-2006, 06:52 PM

Thanks. I do a lot of core work and have very strong abs/low back - the problem stems from a structural issue I was born with!

I agree - the routines are harder than you think. I was like, "What, only 2 upper body exercises for this workout?" -- 6 hours later, I am still bushed.

ambar · 05-12-2006, 08:44 PM

Quote:

Originally Posted by ljk

I agree - the routines are harder than you think. I was like, "What, only 2 upper body exercises for this workout?" -- 6 hours later, I am still bushed.

I thought my training partner was going to have to carry me out of the gym in a bucket, the first time we did Break-in A. I walked out, but it wasn't pretty.

ljk · 05-12-2006, 08:50 PM

This was Fat Loss I -- I've done worse but it was very challenging. But I still feel like I "should" have done more stuff like pushups, etc...but I'll let C & S tell me what to do for now

JoshDunn · 05-12-2006, 09:57 PM

Quote:

Originally Posted by ljk

Thanks. I do a lot of core work and have very strong abs/low back - the problem stems from a structural issue I was born with!

Just out of interest what structural issue do you have? Fused lumber vertebrae?

ljk · 05-13-2006, 08:35 PM

Close - I have a sacroilization on one side (lowest vertebra fused to sacrum on the right side) which throws off the whole thing because one side, clearly, can't move quite right...also I have (did last year, and it's getting better but not sure if it's healed fully yet?!) a bulge between L4 & L5.

My chiropractor helped a ton. I go every 2-3 weeks now for treatments.

Lou Schuler · 05-15-2006, 07:32 AM

LJK, if there's too much discomfort when you do the 2-point rows the way we describe, there's no harm in doing 1-arm rows (3-point) the conventional way. Alwyn's exercise selection is to help make structurally typical backs stronger, but since your back is atypical, you need to take whatever cautions are appropriate for you.

That said, if you can do them standing without excessive discomfort, I hope you'll do them that way.

Good luck with the workouts!

ljk · 05-15-2006, 09:19 AM

I will try them. It looks fun! Thanks - I am so impressed the author himself answered me...

Lou Schuler · 05-15-2006, 10:59 AM

Quote:

I am so impressed the author himself answered me

Yeah, me too!

(Kidding!)

Mahler · 05-15-2006, 06:43 PM

Quote:

Originally Posted by Lou Schuler

Yeah, me too!

(Kidding!)

And you are? :p

Irishdazza · 05-16-2006, 04:38 AM

Quote:

Originally Posted by Lou Schuler

That said, if you can do them standing without excessive discomfort, I hope you'll do them that way.

Good luck with the workouts!

There's nothing wrong with my back and I couldn't do them without discomfort! They're a bitch! Can't make up my mind which is worse the second set of steps in workout B or these!

Great workout though...obviously hitting parts other workouts miss. The most amazing thing to me, is it seems to have fixed my posture! I could pass Randob's pencil test now....even though months of disproportionate rowing only helped a bit!?!?!