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  • What's going on Nation? And welcome back to the dumbest mistake

  • series if you missed my last video seven dumbest pull-up mistakes

  • I will link to it my pin comment below and also as an end card once this video is over, but today

  • we're going to go over the six dumbest t-bar row mistakes

  • Sabotaging your back growth and to be honest guys so

  • many of you are not taking full advantage of the massive growth

  • Potential that this exercise has to offer because of these simple mistakes

  • But we're gonna fix that and this is

  • because the t-bar row combines the compound nature of rowing with this massive

  • capacity for

  • overloading in a safe and effective manner

  • Therefore it is crucial that you learn how to execute the movement

  • Correctly to get the most out of it without getting injured in the process

  • So let's get started mistake number one

  • Keeping your leg straight during the lift as with every rowing movement guys

  • I see many of you in the gym not bending your knees and often time getting injured because of it

  • But it goes beyond just injuring yourself if you're not bending your knees during the movement

  • Then you don't have a solid base to hold yourself in place to lift the maximum amount of weight

  • It's that simple guys bending your knees

  • allows you to push your hips back so that the weight is directly underneath your center of gravity

  • As opposed to in front of you

  • This is physics 101 guys

  • And it's called a lever the longer the lever the harder is going to be to lift a weight and when I say harder

  • I don't mean you're overloading your lats and upper back more

  • in fact if you have lower back pain from this exercise

  • This is why because your lower back has to work triple overtime when your legs are straight

  • so if you enjoy lower back pain keep those legs straight

  • If not, I suggest you stop bending them mistake number two not bending over enough during the movement

  • proper form what this movement calls for your upper body to be as parallel to the floor

  • as possible and for every extra degree of

  • less parallel you are

  • You're shifting the emphasis from your lats and middle back to your upper back and traps

  • now don't get me wrong if

  • You want to work upper back and traps you should be more upright

  • But if the main reason you're doing a t-bar row is to target the lats

  • you need to be bent over as much as possible

  • The only exception to this rule would be if you're using my cheat and recover style of training

  • Or if you're following my cheat and recover program

  • during the cheat reps it is okay to be a bit more upright and use some momentum to jerk the by to the

  • Top of the movement and then try to control the negative

  • as much as possible as you return to the parallel position

  • By overloading the movement with so much weight your entire

  • back is going to be activated regardless of the angle of your torso in

  • Relation to the floor however after your cheat set you will still have to perform eight recover reps with

  • Proper form to fully activate those areas that you were neglecting during your cheat set

  • Mistake number three not taking advantage of multiple attachments and grips guys the back is a fairly massive

  • muscle group with many different muscles insertion points and functions

  • Therefore it makes sense to target it from different angles from time to time and not

  • stick to the same old rowing

  • Variation the t-bar row is truly a versatile exercise so treat it as such you can use the normal V

  • Handle, or you can use the straight bar handle from there

  • You can perform an overhand or underhand grip row or you can even avoid the use of any

  • Attachments and grip the bar with your hands directly this will place

  • uneven stress on your back which is great for

  • stabilization and further muscle damage

  • But if you do that just be sure to alternate your grip with every set to always maintain

  • Balance mistake number four using 45 pound plates instead of 25 now why is this a mistake? Well

  • It's not exactly a mistake guys

  • but you can certainly upgrade the exercise and your muscle

  • building potential if you use 25 pound plates instead of

  • 45s the 25s are much smaller in diameter

  • So they allow for a bit more range of motion it's not huge for extra range of motion

  • But it's enough to make a difference so what I'm saying is that the 45s will hit your stomach area

  • faster than the 25s will

  • Which allow the bi to move a greater difference and remember more range of motion means more time under tension

  • Which means more muscle damage and more strength gains and more muscle gains

  • But if you're really strong dude who rows five to six forty five plates when t bar rowing

  • Obviously it doesn't make sense to swap those for ten or twelve twenty five however

  • I know that most of you guys are in the two to four plate range

  • Which means you'll greatly benefit if you switch to twenty fives instead mistake number five

  • Maintaining the wrong posture while doing the lift

  • One of the worst things you can do during this movement is place too

  • much tension in your neck and upper spine

  • when performing any rowing exercise you want to keep your neck and spine as neutral as

  • possible to avoid any kind of excess tension which can cause a strain in the muscles in the area or even worse a

  • tension headache and those are painful guys

  • This means that if your upper body is parallel to the floor then your face should be as well the biggest reason

  • Most gym goers keep their head up during this movement is because they want to look at themselves in the mirror well

  • Don't do that anymore

  • The gains don't come until after the workout is over

  • So there's no need to admire yourself during the repetitions and now for the final and most

  • important mistake

  • But before we talk about it if you've been enjoying the video guys

  • Show some love and smash that like button and hey be first when a new video comes out and turn on video

  • Notifications your biceps will get bigger as soon as you do that maybe not, but we'll see click the bell to find out

  • So mistake number six guys pulling with your biceps instead of your back

  • If you ever feel like you're getting more of an arm workout than back activation when doing a row well

  • This is due to a few reasons reason number one is that you're

  • probably not retracting your scapula at the top and the movement in

  • Order to fully engage your back during every repetition

  • your scapula should be fully retracted at the top of the movement and fully

  • Stretched at the bottom in fact a 1 second hold at the top of the movement is optimal to ensure

  • You're squeezing the muscles in your back as hard as you can

  • Especially if you need help improving your mind muscle connection

  • the second reason is that you might be gripping the weight so hard

  • That you instinctively activate more biceps and forearms than back

  • But what you need to do guys is envision pulling the weight with your back

  • And you can achieve this by imagining your hands as hooks and pulling with your elbows

  • This way the weight is just passing through the biceps, but not necessarily being lifted by them

  • Or you can use wrist straps now guys

  • I know that compound movements like this take time to master

  • But as long as you're aware of what not to do you will see significant muscle gains in no time

  • Oh, and one last thing once

  • You are able to lift some heavy weight

  • Make sure you toss on a weight belt to help stabilize your core

  • If you enjoyed the video be sure to smash that like button and as always stay classy nation

  • See ya guys later

What's going on Nation? And welcome back to the dumbest mistake

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6個最愚蠢的T-Bar行錯誤,破壞你的背部成長!停止做這些! (6 Dumbest T-Bar Row Mistakes Sabotaging Your Back Growth! STOP DOING THESE!)

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    swsw456654 發佈於 2021 年 01 月 14 日
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