DO'S & DON'TS of Barbell Rows

Рет қаралды 111,760

Күн бұрын

TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
Here is the Latest “Do’s & Don’ts” Video where I cover the Barbell Row. I explain 10 different tips and cues you can use to improve your technique to move more weight safely. I hope it helps!
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe. Thank you!
1:50 Understand where the Barbell is in Relation to your body & Why it matters
2:50 Deadlift the Bar or Take the bar out of rack for your 1st Rep
3:09 Push Butt Back to Initiate descent. DO NOT BEND OVER!!
3:55 Breathe & Brace the Same as Deadlift - Breathing for reps Explained
5:02 Set your Grip Correctly
5:55 Keep Elbows Tucked at 45° For Entire Movement
6:10 Utilize the Cues that are going to work for you
7:42 Utilize Cheat Reps as Well as A Wide Variety of Rep Ranges
8:51 Utilize Straps once you can Double overhand your Bodyweight or Greater
9:48 Keep Your Rows Double Overhand. (Unless Weight is Extremely Light)
10:57 Your Row PR Should Fall Above Your Bench PR But Below Your Front Squat PR

Пікірлер: 335

@ThEG933 5 жыл бұрын

Omar Isuf: Do your vegetables! Jeff Cavaliere: Do your facepulls! Brian Alsruhe: Do your rows!

@bmstylee 5 жыл бұрын

Rip: do your fives

@vintner_ 5 жыл бұрын

@@bmstylee FAHVES*

@lovesmallcola 5 жыл бұрын

Omar isuf is your mom huh?

@thiagodantas9862 5 жыл бұрын

Sexy MonoKuma i would say that.

@moustaphabalde7581 5 жыл бұрын

mother? you mean omar right?

@nomorefatdaddy4834 5 жыл бұрын

Found this channel because of Jujimufu. Stayed because Brian is the best teacher on the Tube.

@chatttownsaint 5 жыл бұрын

Same!

@joeljames2367 5 жыл бұрын

Brian being you love bicep curls so much I wanted to share that I now curl as much as I bench press. Great video thank you for all you do.

@Nivlaek5thAge 4 жыл бұрын

@internet !

@jjwp-ql5rv 4 жыл бұрын

@internet ! It was a joke, Brian doesn't work biceps. Strongman training takes care of biceps..

@akhil1753 4 жыл бұрын

@@Nivlaek5thAge why do I hear this😂

@apuuvah 4 жыл бұрын

Damn your bench sucks.

@ci6516 3 жыл бұрын

@@apuuvah I weigh 160-165 and haven’t been lifting that long but I asked a guy at the gym if he was using the 80s and he was like “nah man what you gonna do curl them ? 😭” joking around but kinda frying me ; I then proceeded to incline press them and guy was like “wtf” lol Cool story bro

@gaborfilakovsky8676 5 жыл бұрын

"You should be able to row as much as you bench press" uh-oh...

@PauIdenino 5 жыл бұрын

I doubt Kirill Sarychev rows 355kg

@PeakBagger999 5 жыл бұрын

Gábor Filakovsky I barbell row a little more than what I bench press.

@jordankroell 5 жыл бұрын

As someone who has done a lot of Olympic Lifting coaching, I've seen a TON of athletes able to row (bench row/seal row) more than they bench press. That said, pressing strength for Olympic lifters is really important too, in my opinion.

@grassman8684 5 жыл бұрын

Love your rowing videos

@samudrasen8253 5 жыл бұрын

@@PeakBagger999 same here...barbell rows feel more natural to me than the bench press

@samuellee8404 5 жыл бұрын

if the military taught me anything "If you aint cheating you aint trying. "

@Horus-Lupercal 5 жыл бұрын

Lol how some of the guys did situps when I was in the NZ Army I'd certainly agree. Fucking nightmares.

@maxdecphoenix 5 жыл бұрын

Eddie Guerrero taught me that cheating is important long before I joined the army.

@SantomPh 5 жыл бұрын

They look for numbers and not real form. Even Alan Thrall has footage in Marine camp doing kipping pullups

@gdambidextrous7721 5 жыл бұрын

Dude, every single episode of this "DO and DON'TS" series has been so very helpful. Each one u've said something that has totally made me rethink the way i look at each lift and has made me be able to progress so much faster. Ive bought several of your shirts but i'm about to buy more because i feel like I owe you for this info.

@velcapitan 5 жыл бұрын

Brian is the truth

@danielbarnes8694 4 жыл бұрын

What a nice guy

@thazibadrib1019 5 жыл бұрын

"Don't bend over.. *It's like prison* ". Noted,boss.

@elbowofalacrity8611 5 жыл бұрын

Great stuff, thanks again for all the info you share with us. Hope you keep feeling better physically too.

@markom001 5 жыл бұрын

Brian thank you for all these videos and information you put out, it helped me a lot!

@andrewzarnoch5640 5 жыл бұрын

Love the do’s and dont’s videos Brian Keep them coming brother. I promote you in my gym like crazy awesome work

@OlMoldy 5 жыл бұрын

Thank you for the information Brian! You're a great guy and it's always a joy to watch your vids. Hope you have a great day

@eclipsekcb9201 5 жыл бұрын

As always one of the best channels on KZfaq. Thank you!

@mastershoe5162 5 жыл бұрын

Definitely appreciate all you do for the community.

@jeffbenson7843 5 жыл бұрын

Good morning Brian! I'm building a bench just for rowing. This is a timely video. Thanks!

@Darksidevil808 4 жыл бұрын

Can't thank you enough for putting these videos out! They have helped to get my form queued in, keep my focus, and stay healthy.

@metalloz98 5 жыл бұрын

Always great!! Looking forward to start your linear progression program in September

@NeoGameSpark 5 жыл бұрын

Brian, your simple yet effective way of explaining set up, technique and mental queues are so freaking great. It makes a world of a difference when you focus on what matters!

@jonathanasdell4539 4 жыл бұрын

Excellent video; I'm not very experience with lifting in general, so the cues you give in each of these videos are literal game-changers

@caruso2922 5 жыл бұрын

You're awesome bro, I have learned so much stuff from your channel

@mikesimmons8538 5 жыл бұрын

Brain, thanks for all this great information...for FREE! You are very generous with your time and energy. The video timeline is very helpful. Thanks!

@whyask8065 3 жыл бұрын

Underrated channel, should have a lot more subscribers. I just subscribed. Gonna get it rowing.

@SineQNon 5 жыл бұрын

My man has zero dislikes. Keep at it Brian! Love your content. I have to build my row back up after I tweaked my back... this is incentive.

@johnlee5224 4 жыл бұрын

Been doing these for a few weeks now. Keep upping the weight and has helped my bench press. I've now trying to push my deadlift too.

@corrosive135 5 жыл бұрын

Thank for this series Brian! I've found all of them very helpful. Could you please do one on Pullups? Its one of my weakest exercises.

@marLamaDeo 5 жыл бұрын

I’m just learning to barbell row (new to serious lifting) and and was just getting bored of repeating the video you have with Omar (didn’t find most other videos on the topic on KZfaq that great), this is literally perfect timing

@jeremyions3212 4 жыл бұрын

just found you on youtube, love the way the information is put across and easy to watch (dont find myself getting bored like lots of other channels) Goof shit, keep it up my dude!

@TheFreshPrince00 5 жыл бұрын

Please keep doing these DO'S & DON'TS. Great videos

@khalidmuhammad9925 3 жыл бұрын

Thanks for the video... This is an exercise I have sorely been neglecting... Today is back day so I'm going to use your tips. By the way never mentioned how much your breathing and bracing video helped me... Thx so much... Added numbers to all of my lifts

@helmutkrusemann9194 5 жыл бұрын

Awesome video Brian!!!! Please make a video on how to do a perfect push-up with proper form, please!!! And how to teach a push-up to someone who can’t do one single rep and how to progress etc. I know there are a million videos out there but you know, you are the goat regarding fitness, strongman, powerlifting, performance etc. And you can teach like nobody else! Thank you very much for your valuable time and help

@alena.alsruhe 5 жыл бұрын

Love this! Super helpful!!!!

@Tomazack 4 жыл бұрын

Great tips man, as usual. Happy to say that I can bench and row my own body weight, and squat slightly more. Been rowing more lately, and that seems to translate into advancing in everything else.

@extropian506 4 жыл бұрын

I like your last piece of advice. Before the whole lockdown I started to do antagonistic training, which included doing bench press and barbell rows together. I really got my rowing weight up to par and as the smallest man alive, I've realized having a bigger back really helps you fill in your shirts.

@GODHEPME 5 жыл бұрын

Thank you for the video Brian !

@jameshackney9571 5 жыл бұрын

Brian, I remember watching these tips in one of your earlier videos and I started following them. Sure enough my row went up to equal my bench. After that both lifts went up and my shoulders stopped hurting as frequently. Firm believer now that if you you can push it you’d better pull it first.

@BGriffith85 5 жыл бұрын

Awesome video!! Thanks Brian!!

@shadowshape100 5 жыл бұрын

Great video man keep them coming bro

@TheFergueson 5 жыл бұрын

Before i started lifting seriously (2 months ago) my sport was whitewater kayaking (and it still is). I can row more weight than I can press. Not suprising but the presses are catching up. Btw I started your linear progression program. I love it. I never really enjoyed lifting that much but the giant sets add so much more athleticism to the workout that I love going to the gym now. It's so much more fun than the classic bodybuilding style of training which consists more of waiting than actual lifting. Thanks Brian, keep up your awesomeness

@nmnate 3 жыл бұрын

Yeah...I used to hate doing BB rows. Now I treat the setup like a RDL and they're amazing. Thanks, Brian!

@bryanklabik1500 5 жыл бұрын

Hate rows but I have been doing them every workout for the past 6+ months per your advice and all of my lifts have skyrocketed because of it! Even bought a separate barbell just for rowing! Thanks for all of your great advice.

@grahamcallaghan5429 5 жыл бұрын

Its Bench and Barbell row day today. Perfect timing Brian! I love these videos.. awesome!

@BrianAlsruheOfficial 5 жыл бұрын

Go get after it!

@danielbarnes8694 4 жыл бұрын

I’ve started doing that did it last night and my dumbbell press had gone up, actually made it feel completely different after the rows and felt way easier! Serous guy I’m a fan !!

@grahamcallaghan5429 4 жыл бұрын

@@danielbarnes8694 Nice.. my motto in life is now.. "if Brian tells you to do it... then do it!" It works.. plain and simple!

@danielbarnes8694 4 жыл бұрын

This guy is gold, 100% man I agree !!!

@mikec559 5 жыл бұрын

Thanks Brian, great video!

@y.cortez657 5 жыл бұрын

AWESOME VIDEO...!!! GREAT TIPS...!!! THANK YOU...!!!

@kelvintaylor1697 3 жыл бұрын

Thanks B. Awesome video!!!

@demon4734 5 жыл бұрын

I needed this video thank you so much

@mrkhan 5 жыл бұрын

Super good vid - very helpful. I want that T-shirt.

@NextSurvivor 5 жыл бұрын

Amazing video, so helpful!

@jdawg1835 3 жыл бұрын

I was surprised at how much I actually learned from this quick hitter. I didn't know about the bicep tear thing, but after a few years of deadlifts I started using only chalk and a dbl overhand until I would fail a rep, then de-load 10% or less and come back with straps dbl over hand and bypass the fail. I also do this for rows and farmers walks. I've bought grip training specific devices and they collect dust. My grip is just fine with this method.

@JRDonsimoni 5 жыл бұрын

Definitely agree with #10, especially in the context of giant sets. Rowing the same weight (or 5-10lbs higher) for the same number of reps obviously builds your back, but also your (read "my") confidence for the upcoming bench press a few seconds later. In my head, if I can row 275 for 3, I can definitely hold and bench 270 for 1. Because, by comparison its lighter and easier. Huge plus mentally!

@chatttownsaint 5 жыл бұрын

Thanks I definitely am behind on rowing compared to benching, wish I knew this years ago.

@kttcox1 5 жыл бұрын

Number 10 was what got this video a like from me.

@Ceowulf20 5 жыл бұрын

Thanks very much, great video.

@hipityhoopitos153 5 жыл бұрын

Keep doing these types of vids there quality 👍👍

@mr.d_88 5 жыл бұрын

Gonna do some BOWs tomorrow. Actually looking forward to it.

@michaelc9764 4 жыл бұрын

I subscribe to almost no one - and you are the shit. Thanks for the reminders / advice. Love it.

@BrianAlsruheOfficial 4 жыл бұрын

That’s is so awesome man, thank you!

@lachyfreestone9311 5 жыл бұрын

Ay Brian, love your passion bud. These vids are from experience behind enemy lines. I’ve been procrastinating putting the bb Row in my clients programs but I think I just need to send them this video when I do program it. Cheers boss

@danielbarnes8694 4 жыл бұрын

Lachy Freestone so just steal his shit and use it nice

@lachyfreestone9311 4 жыл бұрын

Daniel Barnes thats why there’s a YT community pal, I’m spreading the love of Brian, I don’t ever claim to know anything, but that I’m good at summarising the information which I consume in hope the people that are spreading it are correct. So yeah, I’m stealing his shit, recommending everyone I know to watch his shit, and regularly tell people to buy his shit. What a crime

@slowcar68 5 жыл бұрын

Thank you for this!

@george7404 5 жыл бұрын

Im just about to start my offseason for the next 16 weeks gonna stop deadlifting to just prioritize my barbell row cause i never have so im really excited to see how strong i can get at it and how much the additional upper back strenght will help my deadlift later on cause i think that is my weakness.. Got alot out if this video thanks!

@chaseeustice4933 5 жыл бұрын

Love the row thanks to you it’s been huge for me My barbell row rep/weight range is now equal to my bench press rep/weight range. Thanks for helping me get my priorities in check!

@Postermaestro 5 жыл бұрын

Chase Eustice it only took you one day, nice progress

@slingshotmcoy 4 жыл бұрын

That whole initiating the pull with your ring finger trick is nice. I think it couples nicely with that idea of trying to bend the bar like a horseshoe, like you'd do with your rack position for a squat, but just apply that same kind of idea without it being on your back. Whenever I press the thumb side of my hand more inward and pull from the ring finger's like i'm trying to snap the bar like a pencil, I've felt way more secure.

@landerhendrickx3522 5 жыл бұрын

I have a lot of work to do but my season just started. Front squat > barbell row > bench press That’s the goal!

@Mrskittles535 5 жыл бұрын

Solid stuff coach

@michael43567 5 жыл бұрын

very informative, thanks. subscribed

@isaiasxd4453 5 ай бұрын

Excellent video ✨🚀

@kauerpc 5 жыл бұрын

And the children. Thanks for the video, Brian!

@MagnusBulkan 5 жыл бұрын

will definitely use this tips for when I go on my net bulk. great video!:)

@BrianAlsruheOfficial 5 жыл бұрын

I hope they help!

@woffe8094 5 жыл бұрын

Bulk is in your name so I hope you become massive!

@MagnusBulkan 5 жыл бұрын

@@woffe8094 yeah thanks is kinda funny. will be starting my bulk in about 10days. would highly appreciate if you could subscribe to my channel to see how my bulk will turn out! going to document it all

@totalcheeseandcrackers1775 5 жыл бұрын

Thanks Brian!

@jontenbroeck798 5 жыл бұрын

Sir, great video as always. Have you thought of doing a video on grip? I have seen you use a neutral grip (log bar) for rows. Is there a good ratio of that grip to double overhand? Thank you for the intensity and knowledge you bring to all of us.

@tommysuhlami6241 5 жыл бұрын

Neutral for rear delts and traps. Over hand for lats and traps. And erectors

@burner1303 5 жыл бұрын

Love this video series! Do you have any thoughts on using straps for weighted pull ups? I tried it once just to change things up but setting up the straps was awkward so I abandoned the idea.

@mariopejovic Жыл бұрын

Recently 'discovered' your channel and I am glad I did. Tons of pure gems here. And I'm not a powerlifter/strongman. I have squat rack, adjustable bench and barbell, pullup bar and exercise bands in my apartment (neighbours probably hate when I deadlift, but I try to control decent 100%) and I lift to stay healthy as possible. Due to forefinger injury on some lifts I use straps. Better to use it, than to not be able to close my fist for a week. Straps are really great for rows. One thing I noticed, if I wrap my thumb over the bar, I don't feel lats working as much as they should do and I get arm pump. That's why I on rows keep thumps over the bar, same side as other fingers, like when I do the pull ups. And that way I can really feel the lats working on the rows.

@BrianAlsruheOfficial Жыл бұрын

I truly appreciate you saying this brother and for the support! Every bit of it truly does help

@ollvi 5 жыл бұрын

i love bb row! It's probably my favorite movement. My bb row is stronger than my bench

@stayinthepursuit8427 5 жыл бұрын

So kind and swole

@Gaz12360 5 жыл бұрын

Thanks. Helpful.

@thorthewolf8801 5 жыл бұрын

I think you are completely right to say that you should be able to row as much as you can bench press. There are no excuses for not being able to.

@zeroman155 5 жыл бұрын

Excellent tip about waiting to use straps until you can at least row your bodyweight or bodyweight+ 50lbs. Thanks Brian. I am staying away from my straps thanks to this video. 😅

@marcs3684 4 жыл бұрын

Brian ,you were talking about bicep tear and coming back,you are right I tore mine not from lifting and it took me awhile get back to lifting and I been lifting with me still have tear

@Damascus5350 5 жыл бұрын

Early bird gets first peek at the video! Cmon Saturday!!

@Caseydog3 5 жыл бұрын

Good info here thanks

@balintkristof8442 5 жыл бұрын

2 days ago I saw someone in the gym doing mixed grip rows. It was weird.

@mastergta23 5 жыл бұрын

Not as weird as someone curling in the squat rack :))

@velcapitan 5 жыл бұрын

Yeah i saw a lady do that once in the gym...

@magnuspetersen7368 5 жыл бұрын

I hate when people squat in my curl rack >:(

@snorlaxcom 5 жыл бұрын

you mean you saw an idiot? ok

@aeric661 5 жыл бұрын

deidara akatsuki i curl more than most people squat tho

@shmeegs485 5 жыл бұрын

3:40 How do you do a “whatever row”? Just kidding, total sarcasm. Love the videos. Keep up the good work bringing us informative and entertaining content.

@flippino35 5 жыл бұрын

just went from 315 max on deadlift a couple weeks ago to 365 today. and i attribute that to barbell rows and some new found improvements on my setup/form. but rows still lagging behind my bench tho. and i do like to bench and row in the same set

@Philo68 5 жыл бұрын

Damn! I’m an “old man” and have just tossed out the Yates row after watching this - could have been gnarly!

@raydonavan3814 5 жыл бұрын

Great channel

@bassist1000 4 жыл бұрын

I love this video

@niktee431 5 жыл бұрын

I feel the BB row should be classified as/with the “big 3” or compound movements. It is the counterpart to the bench press. Both employing multiple groups working in synergy.

@jahimuddin2306 Жыл бұрын

I round the big four up to five with the row. I treat it as a big strength movement and not as an accessory to the bench or deadlift.

@BeardFaceSuper 4 жыл бұрын

I love rows. Glad I've never had that issue.

@nickolasdesouza3610 Жыл бұрын

Dope channel and video. Subscribed 🦍💪🏼🤝🏻

@thiccboi1665 5 жыл бұрын

For a period of time, I could row more than I could back squat...don't judge me it was just a phase.

@MrAzzzzzzzzzzzz99 5 жыл бұрын

I am in that phase bro

@HoobleyWoobley 5 жыл бұрын

My back squat is so fucked that I may enter this phase as well.

@danielbarnes8694 4 жыл бұрын

On par for me

@levelup2014 3 жыл бұрын

I actually think that’s normal for most beginners tho

@SisypheanRoller Жыл бұрын

Hahahaha man I'd love to see some guy at my gym doing that

@ShyBoy6ty9 5 жыл бұрын

8:02 "Strong, well built body! Wait, there's more!" Fucking lost it!

@handelmotors 5 жыл бұрын

I’m imbalanced.. but the opposite way... I row wayyyyyyy more than I bench Thanks for the great tips, as always!!!

@scaryjoker Жыл бұрын

Lucky

@ryanrogers8211 Жыл бұрын

That isn't an imbalance friend

@dvan7500 5 жыл бұрын

I’m the opposite!! I can row more than double what I can bench...... Your videos kick ass. You are my go to gym technician

@christiansoenggoro 5 жыл бұрын

How much do you row?

@danielbarnes8694 4 жыл бұрын

He must be benching like 40 to 60 kg if he is doubling his bench lol

@raynguyen8638 5 жыл бұрын

Do’s of donts of tricep dips please !!

@matthewmorley261 3 жыл бұрын

Hi Brian, love your videos. Should I always keep my scapula retracted or allow to protract at the bottom?

@dougbeale4847 5 жыл бұрын

I've been using the romanian deadlift to help me with adding weight to a very weak Barbell Deadlift, seems to be working for me anyway.

@skipeveryday7282 5 жыл бұрын

They get your back and hamstrings insanely strong!

@heartbeatpoetry7704 5 жыл бұрын

In terms of programming, since you are doing rows every workout, do you do heavy rows on deadlift day? How often are you doing heavy vs endurance or explosiveness?

@dropsetsforeverything6061 3 жыл бұрын

Regarding only using double overhand, I perform the barbell row with underhand grip BUT using the hook grip. I only lower to mid knee because i want the bar to be pulled to the pelvis and not above the belly button. Doing it this way the bar is always close to my body and puts less pressure on lower back. Every time the bar drifts slightly away from body the pressure on lower back is not worth it for me. Also I slow the negative so that I am not using jerking motion that might damage the biceps. The upper arm is rubbing agains the lats and the bar is squeezed near the pelvis area and that give stronger contraction in the lats and lower lats. The hook grip is key for me else I would NEVER do underhand barbell row. I realized that using hook grip my biceps are pretty much out of the movement. If I'd using traditional grip I'd be gripping the bar harder and using lot more biceps and risking bicep tear. Thoughts on this? May be I am completely deluded.

@sirhc4986 Жыл бұрын

The best tip was the breathing in my opinion along with the bicep tear probability. I will say that my BB row is better than my bench.

@Redlinebuilds 5 жыл бұрын

I use straps for barbell rows, bench press, and bicep curls

@aeric661 5 жыл бұрын

I watched this 3 times now

@aliveormedicated 5 жыл бұрын

hey Brian, love the content. let me ask do you do ramping sets on every exercise? including supplement exercises? i was doing bulgarian squats after my back squat & wasn't sure if i should do flat 3x10 with the same dumbells or if i should increase everytime. silly i know

@dustythejones 5 жыл бұрын

aliveormedicated I can’t speak for Brian; but I personally ramp my sets up. If I’m doing an EMOM at 70% for 10 rounds; I might to 55% for 2 rounds, then 60% for 2, 65% for 2 and finish the remaining 4 rounds at 70%. That said, It all depends on how I felt that day and how heavy the assistance work is.

@peterabel1057 5 жыл бұрын

Kinda random question, but regarding the higher chance of biceps tears with double underhand rows: Does the same risk also apply for chin ups? I never heard anyone raising that concern, but everyone (myself included) would avoid double underhand rows for the risk of tearing your biceps. But wouldn't there be the same risk with a chin up (apart from not being able to cheat the movement or use momentum etc)?