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Highly Effective Old School Back Training

Highly Effective Old School Back Training

Do you remember the first time you tried that new exercise and you were sore for days?  Well after you start incorporating this old school movement (and you should), you’ll have to get some help raising the roof at the next kegger.

This exercise was a staple in the old school weightlifting halls and you’ve probably glanced over it when checking out some Asian weightlifting pics.  I did some searching but couldn’t come up with one of those cool pics, so I used the most handsome guy I know for the cover shot.

The barbell row (check out how I do a conventional barbell row at 3:15 of this video – strict like a boss) is a beast for creating some serious muscle growth in the lats, traps, rhomboids, posterior delts and all of the other bumpy muscles on your upper back.  It also helps to create some serious isometric strength endurance of the spinal erectors, glutes and hamstrings.

Unfortunately, most lifters stand too upright or kick the bar up, so they can use more weight on the exercise.  I would rather go for quality, a full range of motion and longer time under tension (TUT) – that is where the muscle growth comes from.

Enter the Snatch Grip Prone Barbell Row

Nothing says back-to-basics like an exercise that forces you to use strict form with control.  With this unique variation, there is no throwing the weight or using a weight you’re not ready for.  The prone position also promotes a neutral spine and head position, which is great for safety and strength potential.  We use a cambered bar AND a snatch grip to increase the range of motion (ROM) – notice the position of the elbows at the finish.

If you want to be humbled and introduce some serious upper back size and strength into your program – you HAVE to try this exercise.

SPECIAL NOTE:  If you want to perform the movement, but don’t have the setup, you can substitute dumbbells for the bar and use an incline bench.

By on February 22nd, 2012

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Comments (14)

  1. Posted by - Grant Lofthouse on February 22, 2012

    Nice Jim.

    I love this exercise. I personally use an ez-curl bar because I find it easier on the wrists. Give it a go.

    Grant

    • Posted by - Smitty on February 26, 2012

      Sounds great, thanks for checking out the post.

  2. Posted by - Jesse on February 22, 2012

    Nice variation to a great exercise. Never thought about that one. Smitty your workout partner always makes the weight seem easy and light. He moves the weight fluid and briskly so he must be insanely strong. In fact, I’d like to see who is stronger him or you (lb for lb that is).

    • Posted by - Smitty on February 26, 2012

      Dude, he is WAY stronger than me. Thanks for checking out the post.

  3. Posted by - Ali on February 22, 2012

    wow thanks man I’ve been looking for an effective variation. God bless and take care “the most innovative trainer” there is lol

  4. Posted by - Ali on February 22, 2012

    wow thanks man I’ve been looking for an effective variation. God bless and take care “the most innovative trainer” there is lol

    • Posted by - Smitty on February 26, 2012

      Thanks Ali.

  5. Posted by - Sami on February 22, 2012

    should you keep your chest in contact with the bench the whole time ?

    • Posted by - Smitty on February 26, 2012

      You extend your chest out as you row the bar to the bench.

  6. Posted by - Munirthompson on February 22, 2012

    LOOKS AWESOME!!!
    will definitley incoporate this in thanks Smitty
    Munir

    • Posted by - Smitty on February 26, 2012

      Awesome, thanks for trying it out.

  7. Posted by - Thestrengthdisciple on February 22, 2012

    Have not done this particular exercise in what seems like 10 years, nice variation with the barbell, I used to use DB’s with the same bench set up.

    • Posted by - Smitty on February 26, 2012

      Thanks brother.

  8. Posted by - Steve on February 27, 2012

    Call me steve.

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