Скачать или смотреть "Over The Top" Safety Squat Bar Rows for a "perfect" row

This rotary setup gives the ideal strength curve for a rowing movement...more resistance at the bottom, tapering off as it comes up to the top as leverage gets weaker.

I've got an Olympic bar set on the safety rails of the power rack with the handles of the safety squat bar resting on them so that I can start the movement with the handles horizontal. I have a close-up of this towards the end of the video.

This is important for matching the strength curve and the ability to use the most weight with this setup. If I started with the handles down and no other bar, I'd be limited by how much I could move from that bottom position (it's a lot less because of the awkward, unbraced position).

By setting the handles on another bar, I'm starting from the strongest point where I can also get the best stretch.

In terms of orientation, the ss bar is set normally, like you would for a squat.

To lock myself into position, I've got my knees braced up against the back pad of the bar. This allows me to brace against the bar as I reach forward for the full stretch at the start.

This position allows me to really dig into the stretch at the start of every rep (reset on every rep).

At the bottom, I start by sitting back into the movement and really trying to stretch the back maximally to start...THEN start the row.

The shape of the safety squat bar creates a very effective pattern of resistance for the back muscles...you never get a break and you get high mechanical tension from bottom to top.

** IMPORTANT!

You'll notice that I've got the Olympic bar set right up against the plates and I've got my hands set on the safety squat bar handles such that I don't catch my pinkies between the two bar. My thumbs are on top of the handles.

This one reason (other than tension) why I really focus on controlling the negative and setting the bar down gently. I don't want to bump the other bar with the plates and shift it forward.

This is a setup to test with very light weight at first, to make sure it's correctly set.

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