BENT-OVER ROWS – STOP DOING THE CHICKEN WALK
This week is all about the bent-over row, a fantastic exercise for building a strong and well-balanced back. Whether you’re using dumbbells or a barbell, proper form is crucial to maximize results and prevent injury.
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Identifying Mistakes:
Chicken Walk Syndrome: Ever seen someone excessively swinging their torso or pushing their head forward during a row? It’s what I like to call the “chicken walk.” It’s not a flattering sight.
Improper Setup: Another common issue is being in a “squatty hinge’’position, which leads to shrugging the barbell instead of rowing it properly.
These common technical faults often stem from incorrect setup.
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Corrective Variations:
Scratch the Rack Exercise: To address the chicken walk, try the “scratch the rack” exercise. Using the rack, the individual pulls up into a row while maintaining contact with the rack. This prevents excessive torso swinging and head pushing, forcing the right position.
Landmine Bent Over Row: Strengthening the hinge position is vital. The landmine bent over row helps with this. With less freedom of movement, the barbell’s path is guided, making it easier to maintain the hinge position while rowing.
By incorporating these variations, we aim to eliminate “chickens” from the gym—those awkward rowing movements that compromise form and effectiveness. Whether it’s preventing excessive swinging or strengthening the hinge position, these exercises bring awareness to mistakes and help correct them.
With the scratch the rack and landmine bent over row variations, we’re on a mission to improve rowing form and efficiency. Say goodbye to those chicken walks in the gym!
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