Having a "problem' with Bent over rows form. Not sure if it is a problem exactly, but:
I weigh 67 kg (148 lbs)
If I row 45 kg (100lbs) I am very close to parallel (20 degress), but it is not much of an effort to row
(5 x 5)
If I row 50 kg (110lbs) I am still very close to parallel( 25-30 degrees), but it is not too much of an effort to row
If I row 55 kg (121lbs) I cannot stay close to parallel. I sort of "tip over", so I need to get around 45 degree ish
I I go up higher I will be 45 degreeish.
With the bent over row, the "ideal" form is knee slightly bent and torso as close to parallel as possible (to paraphrase Lou in Homeworkout Bible)....
So my questions are:
• Is there something wrong with my form that I am tipping
• Is there some weakness that needs to be addressed (if so, what and what is the best fix)
• Is it just simple physics, that at that close to body weight, you will "tip over"
Should I go down in weight and have that "textbook form but not really be working my back hard" or should I "cheat" on the angle and put on more weight around 45 degrees as opposed to parallel.
Thanks in advance for you comments
(i supose I deally I would use a cable setup, but I do not have one. I suppose I could go to one arm bench support rows, but I would like some imp[ut before I do. My prefence is always to do programs as written if possible.
Im suffering similar problems now as I near body weight for the rows I switched to single arm rows and that way I an use my free arm to support my weight on a bench and get more out of it. Worth a try????
When do heavy bent over rows (I weigh ~195lbs and do low rep rows in the ~225 range) my form is to bend at the hips with my butt way out and knees bent slightly. It's probably very similar to the 3/4 point when doing SLDLs. I don't claim to be a form expert, but that's something that has worked for me.
Then again, my gf says I have a big butt, so maybe that's counter balancing the weight [img]/images/graemlins/smile.gif[/img]
Where do you row the bar towards? If you keep your elbows back and row towards your belly button, the bar path should be close to your body and over your feet. If this is the case and you still feel like you are about to tip over, I think you just need to stick your butt back further(try to fall over backwards, what happens).
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Where do you row the bar towards? If you keep your elbows back and row towards your belly button, the bar path should be close to your body and over your feet. If this is the case and you still feel like you are about to tip over, I think you just need to stick your butt back further(try to fall over backwards, what happens).
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That is what I do, butt out, elbows back and row to navel, but "not to tip" has me more upright than "ideal", so I doing it more like eastcoastsurfer describes (without the big ass counterbalance LOL), as I said I am getting more like 45 degrees than the 20 or 30 I am hoping for. Buk are you in at 20 or 30 degeres off of parallel when you do it?
BFG, and Alex, thanks for the suggestions, I could/will do this as a last resort, ALex I thought of laying a board across the powerrack and rowing that way, but I like the core work that comes from all full body exercises (so if there is a way as in my tecnique is bad and I can improve it: I would like to work on that) Similar comment to the 1-arm, I generally do those unsupported to get the balance/core work.
So for clarification: Buk would would agree that my Technique/Form is off, that I simply need to get my butt out and I should be able to row at 20-30 degrees if I am aiming for my navel.
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Im suffering similar problems now as I near body weight for the rows I switched to single arm rows and that way I an use my free arm to support my weight on a bench and get more out of it. Worth a try????
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Ditto, I use a bench and a dumbell and just alternate arms to support the weight. I'll do bent rows with a bar.
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So for clarification: Buk would would agree that my Technique/Form is off, that I simply need to get my butt out and I should be able to row at 20-30 degrees if I am aiming for my navel.
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Im not Buk, but unless you have a long torso and stubby legs, then you just need to get your butt back further and drive your feet through the floor.
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So for clarification: Buk would would agree that my Technique/Form is off, that I simply need to get my butt out and I should be able to row at 20-30 degrees if I am aiming for my navel.
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Im not Buk, but unless you have a long torso and stubby legs, then you just need to get your butt back further and drive your feet through the floor.
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Thanks that's what I wanted to know. I will concentrate more on the form.
I weigh 175 and am using 75-80 pound DB's for bent over rows. It was becoming awkward doing them with a bar, so now I put my bench on a couple of milk crates and lie face down on it...with my arm length I can just reach DB's on the floor. Of course, with that method your lower back and hams don't get any work but so what...there are other exercises for that.
I read an article somewhere, either T-Nation or Elite FTS, and they recommended treating rows somewhat like heavy deads. Set up it up on the floor and lift explosively right off the floor, then reset the weight on the ground for each rep.
Makes sense Kevin. Seems like instead of the floor, you could set up the weight on pins so you could get in position and lift right from there. I know when I'm doing BORs that off the floor would be too low as a place for me the start from.
Don't forget the other option is just to do more DLs and squats. Eventually your ass will get big enough to be a counter-balance [img]/images/graemlins/tongue.gif[/img]
Try bending your knees more, I find I can get to parallel with my knees bent to 30-45 degrees. This also allows you to stick your butt out more to balance yourself. This probably does take your glutes out of the exercise though.
Thanks again for the help on this, knowing that it is "me" and not the weight is a big help, right off. I did rows tonight and tried to stick the butt out.
GQ; The driving thru the heels was a helpful comment also- mentally it seems to help keep the butt out and help the balance (if that makes any sense)
Again thanks to everyone for their help. Bottom line (pardon the pun) is I have to work more on form, but nice to know that is where the problem is. Once you know that you can work on the solution!
Bent over rows Form trouble near body weight
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