March 2008 Exercise of the Month
Bent-Over-Row
-
Start by grasping the bar with hands at the rings of the bar with feet just past shoulder width apart.
-
Then bend over, by pushing the hips back, slightly flexing at the knees and maintaining the back arched while keeping the bar close to your body with elbows extended. (Remember to keep your head up)
|
|
 |
-
Now pull the bar upwards towards your stomach as the elbows bend back and as the shoulder blades squeeze together while maintaining an arched back.
|
|
 |
-
Finally extend the elbows back to the starting position.
|
|
 |
| |
|
Demonstrator - Caitlin Wong |
The Bent-Over-Row is utilized to increase strength in the following areas:
-
Latissimus Dorsi
-
Teres Major
-
Trapezius
-
Rhomboids
Rationale Behind Utilization of Bent-Over-Row
The bent-over-row is an excellent exercise to develop upper body strength, particularly in the upper back. A necessity in skating, in particular for rounded shoulders and poor posture as well as strength to stay upright in jumps during air position.
Champion Sports Advantage