WORKOUTS
THE BENT-OVER
ROW
Man, woman, fitness enthusiast or elite athlete - it
doesn't matter. Glance around the gym and you'll catch
them all staring into the mirrors and training the mus-
cles they see. Counteract gym goers' natural tendency
to work the "mirror" muscles by introducing them to
the other side with a bent-over row. By Diana Rochon
Photographed at Meadow Park Sports Centre, Whistler, B.C. by Carl Rochon
Model: Bronwen Thorburn
aintaining proper posture is a
problem for most clients. A
training regime that overem-
phasizes the "push" or "mir-
ror" muscles feeds into the rounded
shoulder, flexed thoracic spine and chin-
poke position so commonly seen. Con-
tinuing to hold and move the body in this
pattem can lead to neck, shoulder girdle
or low-back problems.
Strengthening the "pull" muscles
helps ciients stand tall and lifted in a con-
fident stance, reduces unnecessary wear
and tear on the shoulder joints and helps
open up the chest for better breathing.
Beyond posture, the ability to effectively
stabilize and pull (using the mid-back
musculature) allows clients to garden,
play tug-of-war with the dog and lift gro-
ceries and kids off the floor without over-
loading the low back.
FITNESS TRAINER CANADA NOVEMBER/DECEMBER 2OO6
TARGET MUSCLES
Primary - Latissimus dorsi, teres
major, mid-trapezius, rhomboids
Secondary - posterior deltoid, biceps
now TO no IT
1. With feet hip-width apart, grasp a
barbell with an overhand grip and hands
spaced shoulder-width apart.
2. Flex the hips and knees, and drop
the tailbone down and back against a wall.
Then, tilt the tailbone up the wall.
3. Engage the inner core muscles by
"holding onto pee" (women) or "drawing
up the family jewels" (men).
4. Lean forward from the waist (ap-
proximately 80 degrees) maintaining an
elongated spine (breastbone slightly
lifted forward) and eyes looking down in
front ofthe feet. The barbell should hover
just in front of the knees.
5. Draw the shoulder blades
together while flexing and lifting
the elhows up and out; pull the bar-
bell to a point midway between the
belly button and top of the ribcage.
6. With control, lower the
barbell back to the start position
and repeat.
MODI nCATlONS & VARIATIONS
There are many versions of the
bent-over row. (Asking colleagues
for their favourites elicited as many
modifications as trainers!)
" The described version
clients maintain proper posture
without worrying ahout fully hold-
ing themselves up. To increase
active stabilization, step away from
the wall and perform the same
movement.
Other variations include us-
ing dumbbells versus a barbell; sit-
ting on a bench or stability ball; po-
sitioning feet in a staggered
stance; using resistance tubing or
a cable machine; standing on one foot;
performing the movement with one arm
at time; and lying prone on a stability ball.
COACHING TIPS
Have clients gently set their shoul-
ders back before starting versus start-
ing from a rounded position.
Ask your clients to imagine pup-
pet strings tied to their elbows. The
strings are pulled up to the ceiling as the
shoulder blades draw together.
When possible, position clients
sideways to a mirror so they can check
body position with a head turn. This
avoids excessive chin-poking, common
when clients face the mirror head on.
ALTERNATE EXERCISES
If your client can't hold a lifted pos-
ture in the bent-over row, even when
seated, consider the following:
1. If thoracic spine mobility is the is-
sue, help them improve it with targeted
exercises from you or their physiothera-
pist.
2. Focus on consistent stretching of
the chest and anterior shoulder muscles.
3. Check back extensor strength; if
lacking, work on specific exercises to
increase it.
4. Choose a seated row (cable or tub-
ing) as an alternative exercise until their
mobility and stability improves. FTC
 NSCA CERTIFICATION COMMISSION'
The Certifying Agency lor the National Strength and ConditioninQ ABaoctation

YOU PICK THE PLACE

YOU PICK THE DATE.

convenience is important to you..

Beginning early 2007, the NSCA-CPT
exam will be offered in a computer-
based format, which will allow you nore
convenient testing locations and tines.
Best of all, you can receive your results
before you leave the test center.

If you schedule a computer-based exam before V ^ . - B ^ -

DK. :,-. RU..'UI,. BPb CSCS. NCCR IDEA Ente PFT, is the director of
Dynamic Core Fitness m Whistler, B.C. She has the pleasure of April, you will receive $50 off the
working with a varied client base, instructing courses and workshops computer-baseii exam registration fee. GO FARTHER
to the public and peers, and mentoring new fitness leaders, Diana is
featured in the Personal Trainer Profile in the September 2006 IDEA rind out more at www.nsca-cc.org.
Fitness Journal.

NOVEMBER/DECEMBER 2006 FIT>JLSSTK\1\LK (ANAUA 39