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Mastering the Open Bar Row: Tips for Impeccable Technique
Tips for an Impeccable Execution:
1. Initial Positioning:
- Place the bar on the floor, ideally with Olympic discs or, failing that, on steps to simulate the appropriate height.
- Adjust the bar to the height of your mid-foot, making sure the entire sole is in contact with the ground.
2. Grip and Posture:
- Use a double prone grip, usually with straps, slightly wider than your shoulders.
- Allows you to flex your hips and knees without your arms colliding with your legs.
3. Controlled Movement:
- Flex your hips, knees and ankles until the bar touches your shins.
- Contract the hip flexors, depress the scapulae and bring the shoulders towards the lower back.
- Fill the middle area with air, generating pressure from the inside out and maintaining muscle contraction.
4. Bar Raise:
- Raise the bar from the floor by extending your ankles, knees and hips.
- Place the bar below the knee, thus marking the beginning and end of each repetition.
5. Focus on the Scapulae:
- When pulling the bar, focus on moving the scapulae as much as possible.
- Bring your elbows back and out.
6. Control in the Eccentric Phase:
- It is not necessary to stop on the shortening, but control the movement.
- Start the eccentric phase, controlling the weight at all times.
7. Maintenance of Posture:
- During the exercise, keep your torso as static as possible with a slight inclination.
- Make sure you maintain a stable hip position.
8. Avoid Inertia:
- Avoid moving the weight through the inertia of the knees and hips by extending.
With these tips, you will be well on your way to impeccable performance of open bar rowing. Remember that proper technique not only enhances your results, but also minimizes the risk of injury. Enjoy your training!
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