The bent over row from the floor or barbell row

Exercise of the month: The Bent Over Row

When it comes to back work bent over row is a strong choice. The only problem is most people, in fact most trainers, we do it wrong.

Let me clarify, if you want to develop maximum strength, rather than just hypertrophy in the last, the bar must be pulled from the floor. Most people allow the bar to hang from the arms with their body at anywhere between 45 and 80 degrees. The more upright you are the more you can lift, true. But you affect less muscle, creating less adaption and moveover the bar moves a shorter distance (that’s why you can pull more weight as work done = weight X distance), in the same way a half squat compares to a full squat. So don’t massage your ego get results instead.

As for the hang while it enables the post stretch reflex, which will help you lift more, it makes the reps unmeasurable as the bottom of each pull may be different in high.

How To Do A Bent Over Row For Strength

Start with the bar on the floor, bumper plates are great for this as they give you a set high for each rep whatever weight you use.

Lean over the bar and grab hold. Use the grip your most comfortable with over hand hits more triceps, under hand more biceps.

With your back parallel to the floor lift the chest to brace the back. You do not need to artificially retract the shoulder blades, they will come back as you pull, if you pull hard and far enough. The lift should start with a hip thrust while keeping the back level. Then pull the bar virtually slamming it into the upper belly.

For a rep to count it must reach the stomach.

are you up for the Sugar Challenge

Sugar Challenge

😻I know you… and you’re already sweet enough. Adding extra sugar to your daily diet is unnecessary and definitely not good for you!

☣🧁So this week we’re going to be getting rid of ADDED SUGARS in our diets!

😲 There’s a HUGE difference between the natural sugars found in foods, and the added sugars that we put in our drinks and foods.

🧐 The scary thing is, these days sugar can sneak up on you with at least 60 different names, making them difficult to spot when scanning your labels.

In fact, here’s a great list with about 56 of them for you: www.healthline.com/nutrition/56-different-names-for-sugar

🍓It’s recommended that we (as adults) limit our daily-added sugar intake to around 25 grams, or 6 teaspoons a day.

❎🍪Your challenge this week is to avoid ANY added sugars to your diet! (this includes food AND drinks)

🥝 Fruit? It’s absolutely fine … it brings in a wide-variety of vitamins, minerals, and other micronutrients along with fiber.

But coffee or tea with sugar? SORRY!!!

If you absolutely, positively MUST add a little sweetness, I’d rather you go with these than sugar:

🍯Raw Honey (go easy on this if you’re watching your weight because the calories add up fast)

🌿Stevia

🥥Coconut Sugar

🧐 Now, be sure this week to check all of your nutrition labels …. even on items you’d never imagine (like bread, crackers and other processed foods) because sugar is added to pretty much everything.

After only one week without added sugar, your body and brain will be thanking you!

So, are you and your sweet tooth up for the challenge?! Let us know in a comment below! And keep us posted with how you’re doing and any successes or struggles.

I hope that helps you with your sweet tooth

“And, just so you know, I’m putting together a brand-new program starting 3rd Feb 2020. This is specifically for parents, who want to kick their bad habits and set a good example for your children, in 60 days. It’s a remote program, so you can join from anywhere in the world.

I’m looking for 10 to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with the details.”