• About
    • Mission
    • Sports
      • Athletic fitness
      • Kettlebell lifting
      • Сrossfit
      • Powerlifting
      • Weightlifting
      • Other
    • Contacts
    • Reviews
  • Events
    • Интервью
    • Lectures
    • Archive
  • Technique
    • Услуги сопровождения
    • Athletic fitness
      • Exercises For Neck Muscles
      • Exercises for back muscles
      • Exercises for chest muscles
      • Exercises for muscles of abdomen
      • Exercises for deltoid muscles
      • Exercises for arm muscles
      • Exercises for leg muscles
    • Kettlebell lifting
      • Weight Lifting
    • Powerlifting
      • Barbell row
      • Back Squat Technique
      • Horizontal Bench Pressing Technique
    • Weightlifting
      • Snatch exercises
      • Сlean & jerk exercises
      • Deadlift exercises
      • Press exercises
      • Squat exercises
      • Different exercises
  • Methodology
    • Услуги сопровождения
    • Athletic fitness
    • Powerlifting
    • Weightlifting
  • Recovery
    • Услуги сопровождения
    • Methods of athletes’ recovery
    • Nutrition and pharmacology
    • Morphological control
    • Biochemical control
    • Physiotherapy
  • Articles
    • Срыв адаптации к нагрузкам
    • Техника физических упражнений
    • Становление и совершенствование технического мастерства тяжелоатлетов
    • Восстановление в спорте
    • Жир нам не враг
  • Partners
    • Sports clubs
    • Sports nutrition
    • Sports uniform
    • Sport equipment
    • Pharmaceuticals
    • Other

Меню

About
Mission
Sports
Athletic fitness
Kettlebell lifting
Сrossfit
Powerlifting
Weightlifting
Other
Contacts
Reviews
Events
Интервью
Lectures
Archive
Technique
Услуги сопровождения
Athletic fitness
Exercises For Neck Muscles
Exercises for back muscles
Exercises for chest muscles
Exercises for muscles of abdomen
Exercises for deltoid muscles
Exercises for arm muscles
Exercises for leg muscles
Kettlebell lifting
Weight Lifting
Powerlifting
Barbell row
Back Squat Technique
Horizontal Bench Pressing Technique
Weightlifting
Snatch exercises
Сlean & jerk exercises
Deadlift exercises
Press exercises
Squat exercises
Different exercises
Methodology
Услуги сопровождения
Athletic fitness
Powerlifting
Weightlifting
Recovery
Услуги сопровождения
Methods of athletes' recovery
Nutrition and pharmacology
Morphological control
Biochemical control
Physiotherapy
Articles
Срыв адаптации к нагрузкам
Техника физических упражнений
Становление и совершенствование технического мастерства тяжелоатлетов
Восстановление в спорте
Жир нам не враг
Partners
Sports clubs
Sports nutrition
Sports uniform
Sport equipment
Pharmaceuticals
Other

Barbell row

BARBELL ROW TECHNIQUE

Start

Correct initial position is of much importance in row. It significantly contributes to rational use of physical capabilities of the athlete and successful performance of the exercise.

In powerlifting, the barbell raw is performed in three styles: “classic” (“weightlifting”) style, “sumo” style and “intermediate” style.

Initial position

The initial position should be taken before the first approach to the barbell before stepping onto the canvas. The key task of the start is to take a posture ensuring the most effective use of physical abilities in the process of barbell row.

Stance

 If the “classic” (“weightlifting”) style is chosen, the feet pelvis width apart or slightly narrower, as weight lifters do (photo 1). Athletes choosing the “sumo” style, place feet as wide apart as possible (photo 2), and if the “intermediate” style is chosen, the feet are placed wider than in the “classic” (weightlifter) style, but narrower than in the “sumo” style (photo 3).

Фото 1
1
Фото 3
2
Фото 2
3

The breadth of stance is defined by the position of the athlete’s feet at the start position. The wider the stance, the less the height of row and, as a consequence, the less the movement amplitude. The wider the stance, the closer the athlete’s spine should be to the vertical position.

At all types of start, knees should be set sideward in the same direction with toes.

Taking the start position the athlete bends his legs, lowers his torso forward and grips the bar.

Bar grip with hands

The distance between the hands is called grip width. If the “sumo” or “intermediate” style is used, hands grip the bar passing between the knees (photo 4).

Фото 4
4
Фото 5
5

If “classic style” is chosen, hands grip the bar sideways of the knees (photo 5).

Barbell grip

The way of holding the bar with hands while lifting the barbell is called a grip. In most cases, athletes use two types of bar grip – combined grip (photo 6) with palms directed in different sides and one way (photo 7) when four fingers are placed on the one side of the bar and the thumb is placed on the other side.

Фото 6
6
Фото 7
7

Head position

The athlete’s head at the start must be slightly lifted, the look should be directed straight ahead (Photo 4, 5). The tone of trunk extensors  is increased at such head position under effects of neck-tonic reflexes.

The position of trunk and shoulder joints

Athletes using the “classic” style at the start usually keep their back slightly rounded, and seldom keep it straight. Conversely, in the “sumo” style row, athletes usually keep their back straight, as in the “intermediate” style.

At the start, hands must be straight. Shoulders must be lowered (elongated) and placed under the bar or slightly put ahead by 3-5 cm.
The midpoint of the shoulder joints at the moment of lifting the barbell (MLB) should be exactly along the vertical line passing through the center of the bar.

Row

MLB starts from the moment the force is applied to the barbell and ends with the moment the barbell separates from the canvas. Before the barbell is lifted from the canvas a short vigorous breath in must be made and breath should be held.

Фото 11
8
9

The barbell lifting from the canvas is performed by extension of both knee and hip joints. The pelvis and shoulders lift at an equivalent rate, long muscles of back maintain the spastic strain. The bar is moved as close as possible to the surface of the thigh bone and the front surface of the hip (photo 8, 9).

 Row

The row lasts from the moment the barbell leaves the canvas until full straightening of legs and back. The barbell should leave the canvas easily, but its further movement must be uniformly accelerated, i.e. the row should be performed at a gradually increasing effort. The barbell at no event should be torn from the canvas. The barbell must be lifted powerfully applying the maximum effort along the whole duration of row (Photo 10, 11).

10
11

Straightening of legs and trunk to the end position

In the last third of lifting the barbell, trapezoid muscles are involved, pulling the athlete’s shoulders back. The head is lifted, the upper part of the back is also pulled back. The main efforts are used to hold maintain the barbell in its position.

Lock in the final position

Lock in the final position starts from the moment of maximum straightening of legs and back and ends with locking the barbell in a fixed position until the judge commands “down”.

Assuming a stationary position

Lock in the final position begins with the motion of shoulder blades one towards another (shoulder abduction over the bar vertical) and with a motion of the pelvis forward and ends at the moment the athlete assumes an  immobile position for a short moment (Photo  12, 13).

Фото 14
12
Фото 15
13

Putting the barbell back on the racks

 Putting the barbell back on the rack is performed from the moment of the start of downward motion of the barbell to the moment it touches the canvas. Putting down the barbells is performed in the reverse order to the lifting effort, but somewhat quicker, mainly due to the conceding efforts of muscles of legs. The grip of bar according to the rules of competitions is maintained till the moment the barbell touches the canvas.

 

2018 © Все права принадлежат ООО «КЛОКОВ.ТСТВ»
▲