Strength Training is a kind of physical exercise which specializes in the usage of resistance to induce in us muscle contraction to build anaerobic endurance, size of the skeletal muscles and most importantly strength.
We have often been awed by people in the gym who can do perfectly clean and effortless pull-ups. It takes a lot of time, persistence and inherent built strength to do that. Not a beginner’s cup of tea of course. But that should not stop us from strength enhancement training. After all, every small but steady step will bring us closer to our goal.
Perhaps the most suitable and rock-solid strength training exercise is Inverted Rows. Also called the Barbell Row, is an effective strength trainer which takes care of all that which could go wrong with a Barbell Row.
It’s a win-win on all sides. You can use all your body weight without added stress to your back and also achieve a decent core workout.
Bodyweight Row’s Target Areas
Now, why should one include Inverted Rows in their training regime?
Inverted Rows works on your back in such an effective manner and saves you from an injury that might astonish you. It works on your back muscles, your biceps, and traps and also on the stabilizer muscles in between. Bodyweight Rows are a must if you are an ardent fan and follower of push-ups and bench presses.
It also strengthens your grip movement and the key area of any strength program-midline stabilization. This is actually a superb procedure to build your core strength and lower back strength.
How to Do It?
Enough of chit-chat. Now let’s get down to exercise. Let me teach you the most convenient way to do an Inverted Row.
Let’s begin with a rooted barbell fitted in a squat rack.
Lay on the floor on your back, beneath the bar. The bar should be positioned just at the place where you can extend from the ground.
After that, you need to grasp the bar with both hands, while your palms will be facing off from you.
Following that you have to contract your abs and pull your body towards the bar until your chest touches the bar. Keep in mind your entire body should be in a straight line, i.e. shoulders, your ears, hips, feet, and legs.
Then lower yourself down again. Repeat the procedure.
If you still find it too difficult, don’t panic. It’s not a day’s work. Simply lift yourself up to a convenient height. This is to ensure that when you have to lean backward, your body does not touch the ground, but stays in a mid-position which is comfortable for you at that moment.
Not that hard is it? Good luck fellas with your strength training!
Strength Training at Home
If you don’t always have access to a gym but have an innate desire to do Bodyweight Inverted Rows, we are here for you. There are certain ways in which you can easily train yourself at home.
You can get hold of a really sturdy wooden fastener or pipe to lie across two kitchen chairs. Bear in mind that it should be able to support your weight or you might injure yourself in the process. Place yourself underneath the chairs and pull yourself up and repeat.
Another way to do this at home is you can use your desk or kitchen table. Just don’t break anything in the process. For that will be a pretty hard way to learn. Lie down on the floor, place yourself in such a way that your shoulders and head are sticking out of it. Then simply grab the edge of the table or desk with your hands and slowly pull yourself up and repeat.
Useful tips while attempting Inverted Rows
- Never let your butt sag: Remember to flex up your stomach, squeeze your butt cheeks and keep your body rigid from head to toe.
- Don’t let your elbows flail: Keep your elbows at an angle while grabbing the bar and remember to grab the bar a little closer than you would while doing a bench press.
- Pull the bar towards your chest, neither toward your throat nor downwards at your belly.
- Keep your body rigid and abs tight.
If you want to be able to do those clean pull-ups that you envy today, start working on your Inverted Rows now!