Power row?

[Cynic]

Some background...

One guy suggested to another that he put BO rows immediately following chin-ups. I basically said that was a bad idea, he asked why, I told him that when the back and arms start to get tired, a lifter tends to assist the pull by throwing back:



I told him this is bad form because the only things that should be in motion is the arms and scapulae.

Then another guy chimed in saying he'd describe this as a power row. I've never heard of such a move and I still say that motion in the back is inheritly dangerous and I call BS on the power row claim.

So, is there such a thing as a power row, because I did a google and found nothing.

[Lost Dog]

There's a desciption in this article.

HSS-100: Back Specialization, by Christian Thibaudeau

. Power Barbell Rowing (heavy lift)
A power barbell row is to the barbell row what the power shrug is to the regular barbell shrug: you increase the range of motion slightly and allow some auxiliary muscle groups to come into play.
Start the bar on the floor (like in a deadlift, but with the hips higher) and then row the weight up to your navel by using your back and a slight lower back action. At the start of the movement the torso should be perpendicular to the floor; in the completed position it should be at around a 45 degree angle.
Be careful though: yes, we want to use a little lower back action to allow for bigger weights to be lifted, but we still want the upper back to do most of the work. After the initial lower back drive, you should focus on squeezing your upper back hard.
Sets: 5
Reps: 4-6
Rest intervals: 120 seconds

[Cynic]

Originally Posted by Lost_Dog

There's a desciption in this article.

HSS-100: Back Specialization, by Christian Thibaudeau

Thanks LD, I'm going to read that article now.

[Kevin T.]

I remember reading in a T-mag article, though for the life of me I can't remember which one, that the author said he advocated starting BO rows off the floor and exploding up. I'm not so sure about actually moving the torso. But it said to set the weight fully down on to the ground after each rep, then do the next one.

[Alcoholiday]

i really like "pendlay" rows. Kind of like a power row... or, the way bent over rows SHOULD be performed

[Alcoholiday]

http://www.midwestbarbell.com/totale...opic=498&st=20

for those who are wondering what i mean.

scroll 1/2 way down until you see Karl's post.

[karky]

Thanks Alc! Read through his post, im gonna practice those ones, sounds pretty hard though. Rounding the upper back, but keeping the lower back arched is gonna take some practice for me, but it looks like its worth it.

It says it should be a speedy movement, so if i do this with a heavy weight and the weight goes up slow, should i just decrease the weight? Or is this one of those exersices which will make the bar go fast nomatter what, since if it doesnt go fast, your not doing it right with all the muscles contracting at the same time and such?

[Alcoholiday]

i think you're pretty much overthinking it.

the whole point is that the weight is supposed to come to a dead stop between reps. To row it you have to arch your back and pull at the same time. If it's too heavy, you're not going to row it for reps, or you'll compromise your form, and it won't be the same type of row.

It's an awesome move, and you'll feel it from your hips to erectors.

[karky]

yeah sorry, i have a tendency of overthinking stuff.
cant wait for tomorrow, ill go try it, but just light weight, my back is sore today and probobly will be tomorrow too.