Benefits:
• The trap bar moves the weight from in front of you back to your midline, which takes stress off your lower back.
• Because your knees don’t get in the way of the bar, you can use more legs and less low back to support the weight.
• The neutral hand grip of the trap bar brings the elbows closer to your sides. This makes it easier to get a good scapular retraction. This elbow position also increases the work of your lats (a powerful shoulder extensor) which builds back width and lets you use more weight.
Tips:
• Play with your torso angle to find what feels the best.
• Find the optimal level of knee bend to feel strong and take stress off your lower back.
• Keep pressure over your mid foot.
• Roll your shoulders back as you row.
• Keep your form tight while learning the movement. As you get more advanced, you can experiment with a little body English. Just don’t get carried. No one cares how much you row.
• Don’t cheat by bringing your torso more upright as you get tired.
• Keep tabs on your low back. If you still find this row variation too much for your back (especially with your leg training), consider the alternatives. – Andrew Heming
Trap Bar Bent Over Row training force | |
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| Sports | Upload TimePublished on 6 Jun 2019 |
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