#bentoverrow — Public Fediverse posts

⚡️ Barbell Bent Over Rows for Better Engagement ⚡️

Performing the barbell bent-over row with control means making the back do the work instead of letting momentum take over.

☑️ A good cue is: pull with your elbows, pause with your back, lower with control. This creates better muscle tension, cleaner reps, and safer progression for hypertrophy.

#hypertrophy #barbell #bentoverrow #back #lats

Today's #Workout - Strength training upper body week 4 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbug with DB press (8 kg)
- 2 Turkish get ups e/s (8 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 hip shift to kneeling, e/s

Bench press #BenchPress
- 7x 4 increasing weight: 20 - 22 - 24 - 26 - 28 - 30 - 32 kg
- rest as needed

Push ups #PushUps 3 rounds
- 15 elevated push ups (70 cm)
- rest as needed

Bent over DB row #BentOverRow 3 rounds
- 10 bent over DB rows (10 kg)
- rest as needed

Core: 4 min shoulder opener on foam roller

Cool down
- Lacrosse glutes, pecs
- Banded lat stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 1 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbugs with press (6 kg)
- 2 Turkish get ups e/s (6 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 with hip thrust e/s

Bench Press test: +- 15 mins to get a 1 RM #BenchPress
- 8 x 15 kg
- 6 x 20 kg
- 5 x 25 kg
- 3 x 27 kg
- 2 x 29 kg
- 1 x 30 kg
- 1 x 32 kg
- 0 x (= failed) 34 kg
- 1 x 33 kg (PR!)

Push ups: 3 rounds #PushUps
- 10 elevated push-ups (62,5 cm)
- Rest as needed

Bent over barbell row: 4 rounds #BentOverRow
- 8 rows (30 kg)
- rest as needed

Core: 3 rounds
- 10 windmills e/s ( 8 kg KB)
- Rest as needed

Ankle rehab: 2 rounds
- 25 tibialis anterior flexion e/s(4 kg KB)

Cool down
- 30" dead hang
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 8 - day 2

Warm up:
- 1 km walk
- 6 min erg bike
- 3 rounds
- 8 m banded lateral walk e/s
- 2 single leg broad jump e/s
- 10 straight leg wall dead bugs

Plyometrics: 8 rounds
- 1 single leg broad jump e/s
- 1 box jump

Arm pump: 7 rounds going up in weight (start light, end moderate)
- 5 barbell strict press (15 kg - 17 kg - 18 kg - 20 kg - 21 kg - 22 kg - 23 kg)
- 5 barbell bent over rows (15 kg - 18 kg - 20 kg - 22 kg - 25 kg - 28 kg - 30 kg)
- 2 min rest

Cool down
- 1 min pec smash e/s
- 1 min tricep smash e/s
- 1 min lat smash e/s
- 1 km walk (in the sleet)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SingleLegBroadJump #BoxJump #StrictPress #BentOverRow