Back muscle training: inclined plank support rowing!

In back training, bent over barbell rowing has always been a trump card because it can load enough weight and at the same time exercise our whole body coordination and core stability!

But for most beginners, bent over barbell rowing may not be suitable for you. Many people perform bad barbell rowing in the gym. Not only can they not train their muscles, but they are also accompanied by lower back pain!

The foundation of bent over rowing is a correct and firm bent over posture! Utilizing the hip hinge requires strong core stability to maintain the spine's natural neutral position! If not, as you move the barbell up and down, your spine will flex and extend back and forth, and your pelvis will tilt back and forth! This is absolutely terrible!

So for beginners, when teaching, we will recommend starting from the basic hip hinge to guide students to make the correct bending action!

At the same time, we will find them a good alternative action to train their back muscles: inclined plank support rowing!

Inclined board supports rowing!

Because of the support of the inclined board, you don’t need to work hard to bend over, and you can also avoid the consequences of poor bending posture.Back hurts!

At the same time, incline plank support rowing can lean on the chair because of the support of the plank, preventing your body from shaking and preventing you from relying on external force. This reduces the possibility of cheating and borrowing money! Let your back muscles contract more intensively!

Movement teaching:

1. Choose a flat stool or an inclined stool with a small angle! Bend over the stool and keep your spine in a normal physiological arc!

2. You can use dumbbells, kettlebells and barbells!

Sequence of force exertion: Scapula Retraction should be done before starting, then horizontal shoulder abduction or shoulder extension should be performed to lift the elbow, and then the scapula should be pinched inward to squeeze the back muscles!

Notes

1. Always keep it at the top and squeeze your back muscles slightly.

2. Don’t rely on momentum to lift the weight! Focus on the quality of contraction of the back muscles.

You can perform the exercise with kettlebells, dumbbells, or barbells. It can also be done with one hand!

Weight selection: Try to use a lighter weight of about 8-12rm when you first try!

After you have been doing it for a while, add weight to 4-6RM! But the premise is that your actions must be done well!