Maximizing effectiveness of inverted row

TRAINING TIME: TIM RUDD 

The row is a pulling exercise that is great for acceleration, throwing, pushing, pulling, per-forming other exercises, posture,shoulder health, anti-extension core stabilizers, scapular stability/mobility, grip, lats, rhomboids, and mid and lower traps “” all things that are important for increasing athletic performance

in any sport. But of course, only if it’s done right.

Here are four ways to increase the effective- ness of the exercise:

1. Start in the top position. Ensure that the athlete’s body is in a neutral position (head, shoulder, hips, knees and ankles aligned and core stabilized).

1. 2. The athlete’s shoulder blades should be retracted, shoulders relaxed and wrists remain neutral. This prevents anterior tilt of the shoulder blades, preventing shear forces on the cuff and tendons of the shoulders and elbows.
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3. 3. The elbows barely pass the midline of the body ensuring that we keep scapular stability as well as ball socket integrity of the shoulder joint.
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5. 4. At the bottom, the body line should still be neutral (plank position), shoulders relaxed and shoulder blades protracted.The athletes should descend out of the top with control and pull back up slowly for beginners and faster as the athlete advances and masters this movement. There are many ways to advance this movement, by decreasing the angle, adding resistance, decreasing stability by using only one arm, changing grips and adding rotation. The possibilities are limitless, but it is important to follow the proper progressions and stress quality over quantity, especially if the goal is to improve performance on the field or court. 

Tim Rudd is an IYCA specialist in youth conditioning and owner of Fit2TheCore.