![]() ![]() In conclusion, the bent over row is a great exercise to improve not only your mountain biking, but your posture, core strength, shoulder health, and spine stability.Just because two exercises are rowing exercises doesn’t make them equal or even very similar, and that’s exactly the case with the bent-over row and the upright row.Īlthough the names make them sound so much alike, how do you differentiate when to use each and which is right for you and your current goals?īent-over rows and upright rows differ in the primary muscles they target, the stance you take to perform them, the amount of weight you can typically do with them, and the goals you are trying to accomplish with rowing exercises in your program. Lighten the load and then you will be able to get the less strong muscles, your shoulder blade muscles. So don’t add too much weight here, causing your bicep curl to be the biggest thing. That part of the pull is what many lose over years causing poor posture, shoulder rotator cuff stress, and neck stress. If you bicep curl this move then you don’t get the upper back strengthening that you are targeting with this exercise. When you pull through your shoulder blade you retract it toward your spine and pull it into your rib cage. But how you pull is key to making this a good exercise vs a great exercise. Pulling is the main movement of the bent over row. This may be why you have neck issues after a long downhill or after a tough climb. This is the same posture that we as mountain bikers need to strengthen for stability over the bike on the downhills. When you pull to the ceiling you cant keep the shoulder blade depressed, it elevates, using your upper trap and pulling on your neck. Many times, when doing the pull, we pull upwards to the ceiling vs pulling into our shoulder blade and getting some of your deltoid muscle as well. This scapular depression is the key for the change of muscles being used in the pull. It one makes you use more of your middle and lower trap as well as your rhomboids, but it also takes load off of your upper traps and neck. This is the stability and strength we need for climbing and descending on the mountain bike.īringing your shoulders down does a couple things. Now you can strengthen your back muscles but not overuse them for the stability that you need in the core. This allows your low back to not take the stress but be supported by the front body. You will feel your abdominals engage and become more of a corset vs a tail tuck feeling. This is where you trigger the postural stability and the core anti-rotation. This flat back is needed to use your core and hip hinge properly. I did a video on 3 main keys to do to make this exercise work for you and support your body. They feel like they are stressing things more than helping them. With all of these parts, there are many that do this exercise and feel a stress in their neck. This upper back strength is key for breathing, neck health, and low back health as well as shoulder strength. Posture stability with upper back strengthening is the main part of the exercise. In this exercise, they are holding the position and working on endurance of this posture. This loads more of your glutes and hamstrings. The hip hinge is where you rotate from your hip joint keeping your back still. Hip Hinge, the biggest movement pattern for anyone to functionally practice and strengthen is key for this upper body pull. So, your core has to maintain and be strong against a one-sided load. Anti-rotation when you pull with one side is a great core challenge. ![]() It has anti-rotation, a hip hinge, a unilateral pull, and posture stability. ![]() The Bent over Row is a perfect combination in one exercise. The Pull for Shoulder Health – The Bent Over Row! ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |