Barbell Row Question - Form

[nychardgainer]

Hi all. I've been browsing these boards for some time now, but admittedly don't participate much. I had a question on barbell rows that I was hoping someone could help with. I've been using Bill Star's 5x5 (ramping up to a top set of 5 reps) for a while now. Unfortunately, on barbell rows I've let ego get in the way of proper form and have been trying to correct this. I've dropped the weights back and done a lot of reading in the old Madcow thread (the massive 149 pager). I've been concentrating on staying as close to 90 degrees as possible (this was my main problem before, I kept upping the weights and wound up being closer to 45 degrees than the proper 90). I've also been concentrating on accelerating the weight through the concentric portion of the rep. When I do, something interesting happens. I would have expected that I'd bring my back up a bit, thus decreasing the 90 degree angle to something like 60. That's not what's happening though. As I accelerate the bar up, my back actually drops closer to the floor. Its almost like I'm bringing the weight up and my torso comes down slightly to meet the bar. I definitely feel like I'm working my back better than before, but I'm wondering if anyone else has found themselves doing this. Any thoughts on how to correct it? Or, is it even a problem? I can maintain back angle quite nicely if I do long, slow reps, but it seems from all the reading I've done one is better off accelerating the bar throughout the concentric portion of the movement.

 

[the.gladiator1987]

get someone to take a video of your form, im a little confused about how u say ur back goes toward the bar. Cuz with heavy weight your back will go up to try and pull it and compensate for lack of strength, not the other way around.....

 

[nychardgainer]

I don't have a video of myself and I can't post links yet apparently. If you go to YouTube and search "Strict Barbell ("Pendlay style") Row Demonstration", the first video that comes up (posted by PowerManDL) looks exactly like what I'm talking about. Look at the end of the concentric phase of the reps where she lowers her torso towards the bar.

I can really feel the muscles working, so I may just be over analyzing.

 

[the.gladiator1987]

oh that is FINE bro. perfect imo, i think she could go heavier honestly.

I guess "strict" would be to bring the bar to your chest without moving your torso at all. When I do too heavy, my back will come up and not be 90 degress anymore, and that IMO is too heavy. I think yours is just fine bro

 

[nychardgainer]

Thanks for the response. Just never tried to be "Explosive" with these before and its taking some getting used to.

 

[the.gladiator1987]

It is a weird lift, lol

 

[DSSupplements]

The less you bend over the more it turns into a biceps and trap/shoulder exercise and less of a back exercise. Most people stick with a 75 degree angle, as going to a straight 90 can be tough for those with long arms and a long torso. It can put undue stress on the low back as well, so sticking slightly above 90 may be a little better for you. It really depends on how well you feel the exercise at the varied angles.