< strong>Bent Over Row: How to Build a Stable Torso!
Barbell rowing is called by many people as the trump card for training back muscles, because it can train our entire back muscles very well
At the same time, barbell rowing is It is a very difficult movement to master. In addition to the difficulty in feeling the target upper back muscles and excessive arm strength, a common problem for many people is the inability to stabilize their trunks well and poor leaning posture, which ultimately leads to Suffering from lower back pain while doing barbell rows!
Today I will introduce to you how to build a stable torso!
1. Posture issues
The support movement in barbell rowing The foundation is the posture of "leaning over". A correct and powerful leaning posture will help you build a stable action platform, so that your upper limb movements can run smoothly!
The following are common bad postures: hunched over, with the butt tucked in without using the hip joint to support it, like a crooked pillar
Correct posture:
The action of leaning over is not bending! Instead, use your hip hinge and use your lower limbs as support to build a stable support platform (allowing your hips and back to support the movement)
Stand with your feet shoulder-width apart and your hips Sit back (bend your hips), keep your spine neutral, and lean down naturally (about 45 degrees)
Use the tension on the back of your legs and the back of your hips to support your body (not your lower back) and tighten your core Muscles to stabilize the spine in neutral!
As for the bent posture adjustment, you need to relearn the basic hip hinge. After you master the posture, you can Try grabbing the barbell to load the weight, then bend down and resist the weight in a static and excellent posture
2. Activate the core
Troubleshoot posture problems, how to activate Core muscles are also an important topic
During the bent-over row, we need all the muscles surrounding the spineThe flesh works together in perfect coordination to prevent the back from twisting (stabilizing the spine). Without this ongoing cooperation (core slacking off), lower back pain can easily develop!
Common poor core control:
a/Excessive body sway and insufficient core strength
b/Conclusion when pulling up Lumbar (lumbar hyperextension)
And how to activate the core?
1. Learn good breathing patterns
The simplest and most effective way to activate your core muscles when breathing well is to use your abdominal muscles to Breathing effectively activates your diaphragm and other core muscles (the rectus abdominis and external obliques on the front, the internal obliques and transversus abdominis surrounding the entire abdomen, the thoracolumbar fascia on the back, and the pelvis underneath bottom muscles). To maintain the senseless rigidity
For example, two There are two footballs, one is full and the other is loose and loose. Which one is more likely to deform when kicked?
The answer is not full; a full football deforms less, while a full football is relatively stable
Then imagine that our abdomen is a cylindrical space, with the front From the outside to the inside, they are the rectus abdominis, the external oblique, the internal oblique and transversus abdominis that surround the entire abdomen. The back is the thoracolumbar fascia, the bottom cover is the pelvic floor muscles, and the top is the pelvic floor muscles that govern breathing. Main Muscle – Diaphragm
So! You need to use your breath to fill this abdominal space. Once you inhale "into your belly" and tighten your core muscles, our intra-abdominal pressure rises like crazy. This is the most effective way to stabilize the spine and help you resist weight
It is recommended that you learn the most basic abdominal breathing to learn how to maintain the correct alignment of the spine and activate the core muscles
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Lie on your back on the ground, bend your knees and hips 90 degrees, and perform abdominal breathing training. Place one hand on the chest and the other hand on the abdomen, breathe through the nose, inhale through the mouth, and when inhaling, the abdomen rises (the abdomen protrudes like a pregnant woman)
Then It’s some basic anti-movement training, such as prone support
Finally, integrate the movements and add them to the squat! And keep getting stronger!
2. Basic anti-movement training
After having a good breathing pattern, we can add some stability exercises to resist movement! Here is a good action recommended
Prone support
Purpose: To improve the spine’s ability to maintain stable neutrality (resisting flexion and extension) under the influence of gravity!
Choose a Roman chair, then lean over and lower the stuck height under the hip joint (the top of the thigh)!
Sink the shoulders, retract slightly, retract the chin, and tighten the core muscles to maintain the normal physiological curvature of the spine!
Place a weight (barbell plate) on your upper back. At this time, you will find that the resistance from gravity is pulling you, trying to bend your spine, and all you have to do is resist it. Tighten your abdominal muscles, back muscles, and tighten your buttocks to avoid convexity in your spine
3. Integrated movements
Once we have formed core control/ Stable good awareness, we need to translate that into functional movement. In order to fully master the truly practical core stability, it must ultimately be performed in related sports (each sport and each movement will require different core stability)
You need to add the above movements to the barbell rowing movement , learn how to stabilize the correct posture!