Ok so we have to get into the whole JS rows things vs. regular rows.

The idea behind the back rouding on JS rows is in regards to the thoracic spine only, NOT the lumbar spine. Yes, that means you are supposed to learn how to round the upper back only while keeping the lower back set (in a natural arched postion). This is the part that is hard. So with the lower back set the weight goes down in a controlled fashion and the upper back is allowed to round to get the weight on the floor. The question is whether it is just a rounding of the back or a mixture of rounding and passive protraction of the scapula or just one or the other. Protracting the scapula severly is bascially destabilizng the shoulders so you wouldn't want to much of that.

But anyway once you get it one the floor it is said to be a power movement. So you do it with a forcefull EXTENSION of the thoracic spine and retraction of the shoulder blades so that you end up with the shoulders back and the weight driven into the abdomen.

That's supposedly the method as far as the internet rounds are concerned. I did all this a while despite my better judgement and all I got for my time was yet another part of my body fucked up....my mid back. Personally I think all that sucks eggs and it is bound to come back and bite many people in the ass after a while.

But what you are doing is basically pulling the bar up with you arms. You don't seem to really even be retracting the scapula. All a row really is is a forcefull pulling together of the scapula. Ther is very little arm in it.

Personally, I'm dropping the above "method" of deweighted rows. It's absolutely hell on the spine and it's connective tissues.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.