Technique Tuesday: Bent Over Row – Beyond Strength Performance NOVA

Hey BSP Family!! It’s Tuesday- ya know, Technique Tuesday. Today we are going to talk about how all of the things we do are related, and that they should build upon each other. We’ll be using the bent over row as an example.

If our goal is to get to a bent over row, we’ve got to get our hinge down REALLY well first. But, that doesn’t mean that we can’t start working on building the row right away!

Where do we start?

Chest Supported Dumbbell Row

We start with the chest supported dumbbell row… but as you saw in the video, we don’t just flop onto the bench and lie down. We still work on being in a relative hip hinge, just adding a good base with the bench for chest support. We can use this step to teach how to load the legs, but with assistance of the bench . All this while working on the hinge…

So what’s next?

Head Supported Dumbbell Row

Now that we’ve hopefully spent some time dialing in our hip hinge for a few sessions/weeks, let’s progress to the head supported dumbbell row. This allows us to continue getting STRONGER with the hinge, and at the same time progress our bent over row. The head support is minimal, and is really more of an external cue/reminder of where you are in space…

Think you’re ready?

Bent Over Dumbbell Row

Okay, so we’ve had weeks and weeks to dial in the hinge to darn-near perfect at this point. Let’s face it, you’re ready for the whole shebang. At this point you’ve laid the proper foundation. The bent over row is just combining the hip hinge with the row variations you’ve been applying. It’s that simple!

Bent Over Barbell Row

From here it’s playing around with different implements and variations.

You could do this whole progression with the barbell as well!

Here’s a few ideas of other variations

Chest Supported

Chest Supported Single Arm Dumbbell Row

Alternating Chest Supported Dumbbell Row

Head Supported

Head Supported Single Arm Dumbbell Row

Alternating Head Supported Dumbbell Row

So there you have it! The hinge is the foundation to the bent over row…

Build the hinge, build the row, expand your movement!

Bent Over

Seesaw Dumbbell Row

Supinated Grip Bent Over Barbell Row

Pendlay Row

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Bio
Latest Posts

Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

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