Tag Archives: inverted row

Complement Your Bench Press with the Inverted Row

6 Aug

Everybody loves the bench press.  It’s a great exercise for building upper-body strength, engages multiple joints and muscles, and can be performed with several different variations.

But many athletes neglect the equally important opposing muscle groups engaged by upper-body pulling exercises, like those that employ the rowing motion.  This “push-pull” strategy — also known as agonist-antagonist paired sets — is beneficial because it improves strength development, joint stability, musculoskeletal balance, and injury prevention.

The inverted row is a multi-joint, upper-body exercise that can improve and increase shoulder and back stability, upper-body muscular pulling strength, and relative upper-body strength.

The inverted row is a versatile exercise that can be modified in intensity to accommodate athletes of varying training experience and proficiency.  It can be performed with a straight bar or with suspension-type exercise equipment (TRX), and can be regressed or progressed by changing feet position, elevating the feet and/or adding weight via weight belts, vests, etc.

Get STRONGER, Get FASTER!

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The Best Body-Weight Exercises

15 Oct

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Pullup

Strength training is an important component of athletic performance improvement, along with sport-specific skill development; nutrition; rest and recovery; and mental preparation.  And, while traditional weight lifting exercises should be part of every athlete’s strength and conditioning program, don’t ignore or underestimate the impact that body-weight exercises can have on your development.

Here are 3 of our favorite body-weight exercises:

  • Pullups work the entire upper body and — performed correctly — lead to improvements in strength.  If you can’t (yet) do a pullup, use a TRX, band, or spotter to assist.  Beginners can also start with the lat pulldown exercise.
  • Pushups are another great upper-body exercise, because they engage the chest, shoulders, back, and arms.  Master the basics first, then modify the exercise by placing medicine balls under your hands, use the TRX, elevate your feet, experiment with different hand positions, wear a weighted vest, or try them inverted (the inverted row is another of our favorite body-weight exercises, performed with a bar or TRX).
  • Lunges target the entire lower body, working the big muscles like the glutes and quads.  This versatile exercise can be varied by doing it stationary; walking forward, backward, or laterally; angled; and cross-over or cross-behind.

If you’re not already doing them, add these exercises to your regimen.  They can be performed virtually anywhere.

Get STRONGER, Get FASTER!

Your thoughts?

Complement Your Bench Press with the Inverted Row

6 Aug

20140805_09281420140805_092855Everybody loves the bench press.  It’s a great exercise for building upper-body strength, engages multiple joints and muscles, and can be performed with several different variations.

But many athletes neglect the equally important opposing muscle groups engaged by upper-body pulling exercises, like those that employ the rowing motion.  This “push-pull” strategy — also known as agonist-antagonist paired sets — is beneficial because it improves strength development, joint stability, musculoskeletal balance, and injury prevention.

The inverted row is a multi-joint, upper-body exercise that can improve and increase shoulder and back stability, upper-body muscular pulling strength, and relative upper-body strength.

The inverted row is a versatile exercise that can be modified in intensity to accommodate athletes of varying training experience and proficiency.  It can be performed with a straight bar or with suspension-type exercise equipment (TRX), and can be regressed or progressed by changing feet position, elevating the feet and/or adding weight via weight belts, vests, etc.

Get STRONGER, Get FASTER!

Your thoughts?

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