7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!

7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!

What’s going on Nation? Today we’re going to be discussing the seven dumbest mistakes from performing the barbell bent over row that’s Sabotaging your back gains now the barbell bent over row is like the barbell bench press for your back in this exercise We’re going to be targeting your upper back and we’re going to be focusing on the Overhand version And it’s because we’re focusing on the overhand version that we’re targeting more of the upper back [muscles] like your traps rhomboids and rear delts now We will be activating lats doing this exercise as well But the primary focus here is going to be mid in lower traps Which is great because these are muscle groups that are often neglected in workouts Another great thing about this exercise [is] that because we’re targeting the upper back. We’re basically counter balancing what the barbell bench press does for your chest and shoulders [and] another great thing is [that] we’re going to be helping your Posture as well, no more walking around with shoulders like this We’re going to strengthen that upper back Everything’s pulled back nice and tight like this, and we’re going to be improving your posture and one more benefit Is that we’re also going to be getting a lot of core and lower body activation now the exercise Might be bending over and pulling like this but if you’re pulling a substantial amount of weight number one you get to engage your core as hard as [possible] in order to keep yourself from going into flexion and Number two in order to hold this weight you’re going to have to engage the muscles in your lower body like your glutes quads Hamstrings and calves for stability as well, but before we get started if you guys haven’t turned on video notifications yet Make sure you do so you never miss another video upload if you want to see the rest of the videos in [my] dumbest mistake Series, I’ll post a link down in the info section below [alright] guys So mistake number one is having straight legs during the lift Before I show you guys what this means real quick when approaching the barbell to perform this movement I want you guys to grab it just outside of shoulder width apart in fact Because like I said this is like counter balancing what the bench press does for your chest and shoulders it might be worth your while To use the same with grip that you use on [the] barbell bench press when grabbing the bar So I’m gonna get my outside shoulder width grip on here. I’m going to take a step back Just like this and now as far as foot position on this exercise guys you can stand with your feet about shoulder width [apart] you can go a little bit outside of shoulder width or You can do what I like to do which is a bit wider stance like this So as I perform the movement I can sit between my legs and have more stability Especially as I start lifting heavier weight now What’s going to happen if you have straight legs during this exercise? It’s going to completely throw off your center of balance and it’s going to bring all of the weight and Transfer it to your lower back causing you to go into Lumbar spinal flexion which can cause a serious injury what I mean by [that] is if you keep your [legs] straight and Just bend over like this the point at which you’re bending is all right here So everything [all] this weight is being held in the air by Your lower back and your lower back isn’t going to be able to handle 225, 255 or 315 pounds for a set of [8-10] repetitions so what happens when your legs are straight, and you bend over like this you’re going to go into spinal flexion And you’re going to hurt [yourself], but if you sit between your legs And you out your back a bit you can see just from this movement. I can stay in the exact same position Straight legs. I’m in Flexion. If I just bend my knees and lower my hips and sit back It’s like my back just fixes itself just from doing that one movement so mistake number one straight legs Don’t do it mistake number two is not bending over enough when you do this exercise Like I said in the intro guys this movement. Yeah, we’re going to be hitting a bit of our lats We’re hitting our traps and rhomboids But we want to primarily utilize this movement to make sure we’re targeting the mid to lower traps because not too many exercises Target this area, and we don’t want to be neglecting that we can do a lot of exercise as a target the upper traps But the mid to lower, we’re kind of limited so when you perform this movement guys you’re going to get into position but if you’re only bending over like this and pulling the barbell up You’re activating mostly upper traps when you do this now the reason why Most people do that range of motion is because they can lift more weight So it’s more like ego lifting and your ego isn’t going to do shit for your mid to lower traps what you need to do is lower the weight bend over pretty much parallel to the floor and Then pull and you guys are going [to] see I’m getting a lot more mid to lower trap engagement And I’m pulling the barbell pretty much to my sternum. You can go between your belly button and sternum Whatever feels more comfortable for you Just make sure you’re getting that mid to lower trap engagement and make sure you’re feeling it on every single repetition Mistake number three is that you guys are standing up while performing your repetitions And this can happen for one of two reasons [the] most common reason is because you’re lifting weight That is way too, heavy, and you’re using momentum so you start off like this bent over like you should be and then you use momentum to bring the bar up And you’re just doing this and everyone’s looking at you, and they’re laughing because they don’t know what you’re doing besides Not actually trading your muscles properly now the second reason why you might be doing this is because You’re just starting to fatigue and like I said earlier It’s easier to pull from here to here with more weight than it is totally bent over and parallel to the floor and pull here to here, so You guys might be doing proper range of motion for the first three or four repetitions And as you fatigue you might be trying to compensate by slowly standing up So you can keep pulling the same weight But before you know it the sets over and you’re almost standing up completely almost standing straight up Where you started down here, and you end right here So if you notice that’s happening to you What you need to do is just adjust for your rep range The whole point of this is the target the mid to lower traps and if the weights too heavy Just put it back lower it And then make sure you can do all of your reps with the proper form for [the] rep range of trying targets that easy guys Mistake number four is that you’re putting too much [tension] and your neck and spine And the reason why this happens to most people is because let’s just face it We like to look in the mirror and we like to see all the muscles moving We like to see how big we look and how pumped we look but when doing an exercise like this It’s not necessarily the best thing for you to do when performing this movement guys You want to have a neutral spine so you want to have your face Facing [the] floor and pull like this if you’re lifting a lot of weight And you’re forcing your head back like this and pulling and you’re doing this just so you can look in the mirror I mean even without weight just using the barbell and forcing my head up like this You’re creating all kinds of tension in your neck and spine and all kinds of tension in this area where you can Easily pull a muscle especially [in] your neck and that doesn’t feel too good, so when you do this exercise focus on the movement Keep a neutral spine and the less pressure and less things you’re worrying about up here the more energy you can drive into the actual movement And the more weight you’re gonna lift which is going to help your gains Mistake number five is that you’re not keeping your chest up Throughout the Movement, and it might sound weird to you guys because you bent over like this And you’re staying parallel to the floor But you still want to keep your chest up by keeping your chest up that’s going to allow you guys [to] avoid going into Lumbar Spinal Flexion now as you do in the movement you’re pulling the barbell to your sternum like this Keeping your chest up if the weights too heavy, and you start crumbling see how I go into flexion right here That’s taking a lot of this pressure and putting it directly on your back It’s going to transfer to your lower back and can possibly cause a lower back injury So if you notice that throughout the movement you’re not able to keep your chest up like this as you perform your repetitions Then chances are you’re going too heavy if you don’t want to risk a lumbar spine injury lighten the load and do your reps a proper form Mistake number six is that you’re not properly engaging your core Throughout the lift now obviously depending on how much weight you’re using is going to change How you guys engage your core. So for example if I’m doing lighter weight more repetitions Engaging my core is important But I can get away with maybe not gauging it as much or [as] tight because the weights lighter It’s not going to pull me forward, but when you start doing your really heavy sets Focusing on that core engagement keeping this area as tight as possible [is] going to make all the difference It’s going to make the weight feel you it’s well heavy weight is still going to be heavy But the way it’s going to feel a lot heavier if you’re crumbling at the core as you’re trying to do the repetition So what I mean by this is when you get into place And you bend over and you lifted heavy weight you want to take in a breath at the bottom of the movement And as you take in your breath, that’s when you’re going to engage your core You’re going to keep all the air inside squeeze your abs as tight as you can [pull] up come back down And then that’s when you reset your breath taking a breath Keep it nice and tight boom come back down now What a lot of people do is they breathe out as they bring the weight up So if you’re lifting a lot of weight and your core is nice, and tight right here, and you breathe out as you lift the bar, so You’re breathing all of [the] internal pressure that’s keeping you from falling over and going into spinal flexion So if you guys want to lift heavy and not have to worry about spinal flexion and hurting your lower back Take in that breath keep your core tight and don’t release [it] until you get back to the bottom now if you have a hard time With this internal pressure I’ll post a link to a few videos down the info section below that’ll show you guys how to engage the core properly alright guys and the seventh mistake people make is Probably the one you want to pay the most attention to, saving the best for last year And this has a lot to do with mind muscle connection. So if you’re a beginner, you need to listen up and really pay attention Now this exercise okay when you perform this movement you do not want to be focusing on Grabbing the Barbell and pulling with your hands and it might sound weird to you But you have to really keep this in mind what you want to do is you want to focus on Pulling with your elbows think of your hands as just hooks that are holding the weight and you want to try to pull from here by pulling at your elbow that’s going to disengage a lot of your biceps that normally you would be activating of course you’re still going to be using your biceps to perform the movement But if you want to learn how to use more of the muscles in your back you have to visualize Pulling from the elbows in order to bring that barbell to your chest now another big part of this movement is You have to make sure that you’re getting Scapula retraction, or else the exercise is useless And that’s a lot of times when I tell you guys don’t use momentum Especially on exercises like this is because you won’t really get that scapular retraction And you won’t get that muscle activation that you’re looking for and there’s the whole reason why you’re doing this exercise And what I mean by that is Once you have bent over like this, and [you] have the barbell in your hands Try doing this as like a two part movement before you start lifting heavy even just use the barbell to practice this Before you guys start getting really heavy with this exercise and what I want you to do is a two part movement Where you retract your scapula first And then as soon as you squeeze and retract the Scapula as much as you can Then pull with your elbows and bring it to your sternum, and then repeat that the opposite way to bring it back down so get a nice dip just like this keep your chest up proper form retract your Scapula and Then pull the barbell to your chest and as you get better and better at it You’ll be able to do it in a fluid motion and still get that Scapula retraction with heavier weight so if you have a hard time at mind muscle connection That’s the perfect time to practice it use light weight get the form down and don’t make [those] crucial mistakes because your gain Will suffer alright guys that wraps up today’s video I hope you enjoyed it if you want to see more dumbest mistake videos for other exercises Leave your suggestions down the info section below as you guys know I’m always creeping on those comments and to be honest with you It’s been really fun showing you proper form on some of these movements by showing you what not to do I think it goes a bit further into the exercise Shows you guys exactly you’re the reasons why you’re not supposed [to] do specific things You can take this knowledge with you to the gym [and] really improve [your] gains if you haven’t already Be should hit that like [and] subscribe button and for those of you who are looking for a full 12 week program To build a muscle and strength make sure you click the link down [to] my transformation challenge down the info section below and as always More good stuff coming soon. See you guys

29 thoughts on “7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!

  1. The bent over barbell row has to do with the angle of the Torso and the direction of the barbell lower chest or lower waist and hand spacing narrow medium wide… the supinated-grip is not practical… because you're in a fixed position!

  2. Bent over barbell row is just another abused exercise… like they pendley row! It falls in the same category as the bench press do you bounce the bar off your chest!

  3. very impressive
    this video is the one every one should see before doing barbell rows
    you literally have spoken about every mistake that most of us do/have done before without noticing.. and that caused us either injury or wasting time not training the muscles that should really be targeted with this exercise
    many thanks for this video and for lots of other videos that offer a huge help in the world of fitness

  4. My football coach said I should be able to row as much as I can bench. I can bench 225 for 5 but can only bent over row 135 for 8 πŸ˜‚

  5. Is there something similar to the barbell row, as to were I'm hitting the same or some what of the muscles. Every time I try it I feel like I'm not using proper form. Please help, I really wanted to incorporate this into my regimen

  6. Hey but about the respiration, I imagine a seated row movement and in that you exhale when you pull the weight to you, so this wouldnt be the same??

  7. Scott Herman tells you how not to do a bent over barbell row, however he left out two main ingredients in back training!

  8. This is one of your GREATEST videos….I loved the clarity and effort you had put into this video
    ….This cannot be explained in a better way….I trust you…God bless

  9. Real solid advice here! I was noticing my bent-over rows weren't exactly doing what they were supposed to for me. I'll implement these points for the future !

  10. Definitely the best video I have come across on how to perform this exercise properly – and I would have seen dozens.

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