Each and every day we use the same basic movement patterns in our life. These movement patterns, squat, lunge, push, pull, hinge and twist along with our gait and posture and planes of motion are an excellent way to define our exercise programs. Working on patterns, posture and planes of motion help to keep our body in balance. Planes of motion are the directions our bodies move - front and back, side to side and diagonally.

As a rule of thumb, you should work on each of these movement patterns and planes of motion at least once a week in your exercise program. The Strength for Life classes incorporate this principle into our weekly classes and training programs.

The pull pattern can be broken down into horizontal pulls like rowing movements and vertical pulls like pulldowns and pullups. The pull pattern works the muscles of the back. Using the pull pattern in your workout will help improve posture, strengthen your core muscles, develop muscle and improve strength.

Let’s look at the barbell bent row exercise, an example of a horizontal row.

Approach and Position

Setup (Bent Row)

1. Create an “athletic position” with the feet about shoulder width apart with a slight bend in the knees. Bend at the waist with the hands on the knees. Then position the back almost parallel to the ground
2. Place your hands slightly wider than shoulder width apart and lift the bar off the floor or racks.
3. Keep the head in a neutral position.

Muscle Contraction/Movement

 Squeeze the shoulder blades together and bring the bar to the naval. Think about pulling the   bar up with the lat’s as opposed to shrugging the bar with the trapezius muscles or using the   arms to start the lift.

 Maintain proper body alignment (flat back, knees bent). Tighten the lower body and core.

 Lower the bar with control straight down from the naval.  

Common Mistakes

Common mistakes include, shrugging the bar, raising the chest too high, looking up and extending the neck, standing up tall, pulling bar too high and rounding the back. 

Progression

The barbell bent row can place undue stress on the lower back if performed incorrectly. In the early stages of your program, focus on muscle endurance using light weigh and higher reps until you master the form.  As you build strength you can increase the weight and lower the repetitions. Include variation by using kettlebell’s, dumbbell’s, and barbell’s.

Here are some variations of the horizontal rowing movement pattern.

1. Band Row
2. Single arm DB row
3. Dumbell/Kettlebell bent row
4. Barbell bent row (supinated grip) narrow grip
5. Barbell bent row (pronated grip) wider grip
6. Seated, standing or half-kneeling cable rows

Next week, we will look at the vertical pull pattern.