Old Stand-by Series #3

This is a Body Sculpting pattern from www.turnstep.com. (pattern 12616)

This post is DEFINITELY going to be a long one...I apologize in advance, but I hope it gives someone some ideas.

ROWS (Back work):

There are several ways to execute a row, so here are a few.

(The REAL old stand-by). Standing at the short end of your bench, place your left foot on to of the bench. Make sure to step back a bit with your right foot (on the floor), and keep BOTH knees bent. Hinge from the hip and take a 45 degree angle with your back, resting your left arm on the left quad. Cueing the class to be sure not to drop their head or round their back, take one dumb bell in the right hand. The motion should come only from your right arm, and should flow at an angle from toes to hip. Cue participants to not pull the weight to the arm pit, but reach back to the hip. Also, cueing to keep the chest and head up and squeeze the shoulder blade really seems to help. (Don't forget...tight abs and knees are bent to protect the lower back and knee joints.)

Here's the little twist. After you feel they are comfortable with the motion, have them add a quarter turn with the right wrist. As they pull the weight to the hip, turn the palm forward, as they lower the weight toward the toes, turn the palm back toward the body. (It lengthens the pull a little.)

A great exercise to go into immediately following the rows is an isolated bicep curl. Staying in this postion requires the lower back to work a little harder. They MUST keep their body alignment. Simply switch the dumb bell to the left hand, place the left elbow inside the left knee (MAKE SURE THEY DON'T ROUND THE BACK) and begin bicep curls. (Again, a little twist is to think about turning the pinky in toward the chest as you come up with the weight.)

Keeping the same basic body alignment concepts in mind, you can also do a two-arm row from the same standing position (one foot on the bench and a dumb bell in each hand.

Rows can also be done standing directly on the floor with both feet. Take a band and stand on the center with both feet. Hold left handle in RIGHT hand and right handle in LEFT hand creating an X with the band. Hinge from the hip to about 45 degrees, KEEP BOTH KNEES BENT, BACK FLAT, ABS TIGHT (forward flexion you know!), and pull the handles evenly to the hip. Again, no motion anywhere in the body except the arms. OR! Do the same with a body bar. I usually will reverse the grip on the body bar to make it easier to pull the weight to the hip.

You can also row from kneeling and seated positions.

Kneeling with each leg at a 90 degree angle, follow the same body concepts as the standing row. This requires a little more balance.

Seated, the biggest thing to remember is NOT TO ROUND THE BACK! Participants tend to drop their chin and chest even more when they are seated. Have them sit on the short end of their bench. Once they are all there have them sit up as tall as they can, chest forward shoulders back, knees bent and heels pressing into the floor. NOW have them hinge from the hip bringing the body down to the quads. I will usually show them what a rounded back then a hi hinge looks like to give them a picture in their head. From there the weights move the same as standing, toes to hips.



Added by Debra at 11:51 AM on Thursday, January 9, 2003 EST. Add to favorites (view favorites)
(Email: dmignosa@netscape.net)
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