Justin McCary

Barbell Rows
⠀
The Barbell Row is a great compound upper-body movement, capable of building a strong and big back.
⠀
There are many different variation of the Barbell Row, this video only showcases 2 of them:
⠀
▶️ The Yates Row
▶️ The traditional Bent-Over Barbell Row
⠀
Both variations shown here use a pronated grip (palms facing the ground). You can target the biceps more directly by using a supinated grip (palms facing upward).
⠀
⚠️ Be careful about how much weight you use with the supinated (palms facing upward) version, as you can easily overload and stress the distal biceps tendon.
⠀
The Barbell Row targets the:
⠀
✔️ Lats
✔️ Middle & Lower Traps
✔️ Upper Back Musculature
✔️ Upper Arms
✔️ Forearms
✔️ Grip
✔️ Rear Deltoids
✔️ Lower Back (Traditional version)
⠀
The Yates row (1st version show) spares the lower back by positioning the lifter’s torso in a more upright position. It also closes the angle of the arm and torso, making it easier to lift more weight.
⠀
The more traditional bent-over Barbell Row has a lot of carryover to other hip dominant movements, such as the deadlift, clean, and sn**ch.
⠀
Benefits include:
⠀
✅ Stronger Lats
✅ Stronger Upper Back
✅ Stronger Lower Back
✅ Improved Grip Strength
✅ Stronger Hip Hinge position
✅ Carryover to Hip Dominant movements
⠀
⚠️ Ensure that you are keeping your back flat and your core engaged throughout the movement.
⠀
⚠️ Avoid flaring the elbows away from the torso as you row.
⠀
⚠️ As always, set your shoulder/shoulder blades by squeezing them down and back.
⠀
⚠️ Be award of your torso position as the set progresses. As you fatigue, it is likely that you’ll want to orient your torso in a more upright position. Avoid doing this, even when doing the more upright “Yates Row”.
⠀
⠀
⠀
⠀
⠀
**ch

𝗛𝗢𝗠𝗘 𝗪𝗢𝗗⠀
3-23-20⠀
⠀
𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙒𝙤𝙧𝙠:⠀
• 𝘛𝘦𝘮𝘱𝘰 𝘎𝘰𝘣𝘭𝘦𝘵 𝘚𝘲𝘶𝘢𝘵𝘴⠀
⠀
𝘾𝙤𝙣𝙙𝙞𝙩𝙞𝙤𝙣𝙞𝙣𝙜:⠀
• 𝘌𝘷𝘦𝘳𝘺 3 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 - 𝘧𝘰𝘳 5 𝘙𝘰𝘶𝘯𝘥𝘴⠀
⠀
50 Double-Unders⠀
10 Power Cleans⠀
20 Push-Ups⠀
⠀
𝗦𝗰𝗼𝗿𝗲 = Total Reps out of 400⠀
⠀
⠀
𝗦𝗰𝗮𝗹𝗶𝗻𝗴 𝗢𝗽𝘁𝗶𝗼𝗻𝘀:⠀
• Single-Unders⠀
• Elevated Push-Ups⠀
⠀
⠀
⠀
⠀
#𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 #𝘄𝗼𝗿𝗸𝗵𝗮𝗿𝗱𝗵𝗮𝘃𝗲𝗳𝘂𝗻 #𝗳𝗶𝘁𝗻𝗲𝘀𝘀 #𝗰𝗿𝗼𝘀𝘀𝗳𝗶𝘁 #𝗴𝗮𝗶𝘁𝗵𝗲𝗿𝘀𝗯𝘂𝗿𝗴𝗺𝗱 #𝗺𝗮𝗿𝘆𝗹𝗮𝗻𝗱 #𝗺𝗼𝗻𝘁𝗴𝗼𝗺𝗲𝗿𝘆𝗰𝗼𝘂𝗻𝘁𝘆𝗺𝗱

We’re not screwing around 😁


・・・
At CFSG we are increasing our efforts to keep the gym clean and keep our Coaches and Members healthy. In addition to regular cleaning, the entire gym and all equipment is getting sprayed down with disinfectant multiple times a day.