Bent-Over Rows
LIFT: BENT-OVER ROWS
FOCUS / PURPOSE: UPPER BACK, SHOULDERS
EQUIPMENT: BAR, PLATES
TECHNIQUE
1. The athlete should grip the bar in the same manner as he would for a power clean.
2. He should have a slight knee bend, and should be bent over at the waist.
3. In a controlled manner, he should pull the bar up to his chest, touching the bar to his chest, and slowly bringing the bar back down to the floor.
BENT-OVER ROWS WORKOUT
1. Peak Phase – 3 sets
Week 9: Repetitions for each set – 8, 8, 8
Week 10: Repetitions for each set – 9, 9, 9
Week 11: Repetitions for each set – 10, 10, 10
Week 12: Repetitions for each set – 11, 11, 11
Click here
for video showing how to properly perform the bent-over rows.
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