dynamic row
 

I was reading a post on starting a 5x5 program and part of it is doing dynamic rows.
I'm not brand new at working out but i have no idea what a dynamic row is

can anyone tell me send a link to a video or something

thanx

The first exercise is what your looking for......

that is a lot of hip movement. any benefits over the regular ole js rows?

That is an interesting compound exercise. I'm curious myself as to how effective that would be. Does anyone here do those?

Troy

Looks like a chicken. Probably a real effective way to waste your time. That guy could have just done a good group of cleans, or hang cleans or snatches and got a whole lot more out of it instead of whatever the heck all that mess was.

one that hasn't figured out it's dead yet? :)

Haha, yeah that's what it reminded me of...a chicken with his head cut off just flopping around all over the place. One exercise performed with dedication and purpose is always going to be better than all that. Even if it's a crappy row like that at the beginning.

:biglaugh: I just watched the whole thing. You just know he's telling his boy "don't shut it off yet, I can do this"

^^^haha

Let's cut the bs. It's about time you guys saw one of my vids. Warning: This is for hardcore advanced users. You need to start with lighter weights!!



Now that's a row!

god i hope there is more "exercises of the week".....that video helped me learn more than my 5 or so months on this board did......



:)

^^^^Yes one could only hope.

i like this one.


that's what mine tend to look like only the bar really connects with my upper abs....and everything remains quiet except for the arms. really works the mid/upper back for me...generally always feel it the next day.

It's good. I think that's that friend of IK's from before. The only thing is I feel like she could lighten up and be able to drive the barbell up a bit more. Also, she maybe could bring her torso us just a tad bit in order to get a little more passive scapular portraction..that way she will be able to get more power into it, I think. But as far as a barbell row, it's a good one and basically what I described. Anyone would do well to emulate it but of course there is always room for improvement in anything. I wouldn't mind seeing just a little more of a pause at the top to make sure she has those scapula pinched tightly at the end.

On the thing you said about everything being quiet but the arms, although I know what you meant, I think it is important to point out to people that the scapula are not quiet and that is the main point of the movement. Otherwise people will just curl the bar and that, actually, IS how most people row.

But I don't know why it should be called 'pendlay' row. It's a barbell row off the floor. Woop te doo.



When I'm doing fullbody I like to do heavy dumbell press and lunge combos. With dumbells in the overhead press ready position, you do a lunge. At the bottom position of the lunge you overhead press the dumbell, then you complete the lunge while holding the bells in the overhead position. Lower the bells and repeat. Brutal and effective. And fun. I didn't invent them but now that I've described them everyone should henceforth call them "Eric Lunges". :offtopic:

that could be next weeks' exercise of the week....just be sure to make a video of it, so we can see exactly how to do it :)

I'm too busy. I have to work on graduating to the 2 1/2 pound weight for that row.

In that vid you see her upper torso move a few inches. She maintains her arch but her whole torse moves...is that acceptable? Thats one of the things I've been struggling with. Also it seems as if her shoulders are slightly ahead of the bar (looking from the side) it could be the camera angle, I'm not sure. I'm so full of questions on this exercise.

imo it is not really possible to do a heavy dynamic type row without the torso moving a bit. Dorian Yates used to say barbell rows are not a "pretty" exercise and there will be some upper torso movement when you start going heavy and i agree with him. I think the only thing lacking in that girls video is she might try pausing a bit at the top as Eric said, just to get a stronger contraction and keep the mind "in" the back, not the arms, but it's a good row and she looks good doing it too :)

I'm actually gonna start doing these tomorrow, having done T-bar rows for almost a year now.

I agree except for heavy being relative. If you are pulling 200 pounds at one point lower back in it and then later on you pull 250 with back in it then it is not because it is heavy it is because you always pull that way. Some people do that on purpose, of course.

The question, to me, IW is not whether it is ok in general or sometimes but whether it is OK for YOU. My answer to that is no.

However we have people coming from completely different mindsets. My advice is based on my opinion of what a row is good for, others on different opinions. In other words there are fundamental differrences in philosophy at work and as long as that exists you are not going to get any consistent answers.

For me, yes, sometimes, when you are at your heaviest it is ok to get some back in it. But not all the time or most of the time and certainly not while learing the lift.

For me if you are still learing and becoming comfortable with it, but can't get the bar up without compensating with lower back, then it's plain too heavy. You do not have to flop around to do a row "dynamically". But it's one of those illogical things, for me.

Most of the time if someone wants to do something as 'explosive' as possible they don't mix that with "the heaviest possible weight". The more you get to the max strength end of things the slower the velocity. Even an olympic lifter, if he wants to be at his/her speediest is not going to be going at it at 100%.

I'm repeating myself. Maybe I should ask why so many except they can barely do 3 or 4 pullups slow as hell but insist on being able to row 300 pounds "explosively".

Lol, Toucher salesman.

Now that I think about it, I haven't really been doing this exercise very dynamically at all. Its been more of a static style lift (if that is what they call it) for me. I think I'm going to just have to man up and throw my ego aside when I do rows. Drop some weight and do the reps right. Well, I have some work to do I guess....

So pullups improvement should also lead to row improvement?

IronWorker

Well static would be not moving at all. So I guess 'slow' would be the word you're looking for...at least I hope so :biglaugh:

I'm going to go pull out my hair now :arg:.

They won't hurt but pullups we'll definitely lead to pullup improvement. Since when did rows become and end unto themselves?

So I guess rows really aren't that important then? Should I be prioritizing pull ups over rows? I just always assumed that since pull ups always seems to fall into accessory work that it was lower on the list then others. Someone should make a list somewhere of the priority of exercises for strength training.

No, I think they are very important. VERY. Just trying to put things into perspective. The question is what are they important for? Are they important so you can row a lot? Well, of course you want to progress and be as strong as possible on any exercise, but do you do rows just so you can be good at rowing? Or is rowing part of an overall balanced plan to be strong? And what is your way of showing that strength?


Anyway, all that aside I meant to respond to this:

Absolutely. That's the bottom line, IMO. Don't be so greedy and take the time.

Barbell rows are just plain awkward for me but I sure love Dumbell rows, I feel them sooooo much more, I guess because there is only one side of the body to think about!!

i'm just the opposite Hops, i could never get the groove going with DB rows. i always felt it in my shoulder more than anything else.

once again i agree with Eric, pullups/chins should be part of the main group of exercises done to increase strength and size, not considered an accessory movement.
imo, if you want a bigger, stronger back (which will in turn help you get a bigger, stronger front!), pullups/chins and rows are essential.

and chins will build your bi's better than any curling movement.

just my $.02

ok i have another question.

My fat ass cant do pull-ups, whats everyones opinion on an alternative.

should I just do wide bar lat pul-downs or should i use the pull-up machine thing that simulates a pull-up where you can offset your bodyweight making it possible to do them and work up from there till I can actually do them myself??