🔥 Plank & Bear Rows 💦
When you’ve perfected your standing, bent over rows and you’re looking to up your weights game a bit, challenge your core as well as your upper and mid back muscles, the Plank & Bear Rows are a great way to do this! 💪
However, PROPER FORM is KEY to getting the most out of these exercises and in preventing injury. The biggest mistakes 🚫 I see (as demonstrated / noted in my vids!) are:
- In Plank Row : Bum up in the air, back not fiat, hands not in alignment w shoulders, “swinging” up of DBs so they go past chest height (using momentum or overusing shoulders), twirkimg / twisting of the core, weights that are too heavy, performing the lift / lower too fast. 🚫 The same mistakes are seen in Bear Hold Rows, as well as: knees too high off ground, and bum too high in the air. 🙀
🏋️♀️ Proper Plank Rows:
1️⃣ Find a straight arm plank position on 2 DBs, straight line from shoulders to wrists. Activate (squeeze/engage/ turn on) glutes & core to maintain a strong spinal alignment. Keep your neck in line with your spine and gaze forward.
2️⃣ Use your lats to slowly, in control, raise 1 DB at a time to chest height until triceps are parallel to floor. Think about squeezing shoulder blades, keeping spine in alignment, body balanced, as you lift and lower. **If you have to twist and contort the body to get the DB up, it’s TOO heavy! Just check the ego, lower the weight and DO IT PROPERLY to feel the 🔥!
👉 For Bear Rows, you are going to follow the same guidelines as above but also:
1️⃣ Find table top on hands and knees, straight line from shoulder to wrist, hip to knee. Raise knees so they hover about 1 in from floor. Activate glutes, core and quadriceps to maintain proper body positioning. Raise and lower DB as you would in plank row, trying to keep knees just hovering ground, back flat, bum down! ✅
*️⃣ Another little tip I like to give for both moves - do not collapse into the shoulders. Think about pulling up through the rib cage, really using those core muscles. POST CON’T in comments below!! ⬇️⬇️⬇️