Here's my client Nick who's lost a whopping 19kg/42lbs over the past 12 weeks! Nick has stuck to my training and nutrition plans 100% and he's been rewarded with fantastic results.
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This is my primary rowing movement for my back thickness. I stole it from Dominic Haley, who in turn got it from his coach Alberto Nunez.
I think this movement is superior to a lot of other rowing movements. Even though I'm only up to 40kg/88lbs whereas I'd be lifting 150kg+ on barbell bent over or T-bar rows I prefer it because :- 🔸 it's harder to cheat 🔸 hence easier to track progression 🔸 I get both a superior stretch and contraction, due to my chest being supported 🔸 saves my lower back, so back is fresher for squats and deadlifts Give it a try if you haven't already, it'll be a revelation. Firstly :- 🔹start with DBs slightly in front of delts and open out scapula to get a good stretch 🔹contract back 🔹while contracted, pull DBs towards your navel, not your chest 🔹at the top, raise your chest while trying to contract your mid to lower back, hold there for a second 🔹lower weight under control, repeat 🔹10-12 reps for 3 sets should do the trick 🔹enjoy! Oh, and it's called the seal row because as I try to contract my lower back my legs involuntarily raise and I end up kinda looking like a seal (with glutes)! |
AuthorSam Watt - Champion personal trainer and nutrition advisor Archives
January 2020
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