THE PISTOL SQUAT PROGRESSION LADDER

EXERCISE BREAKDOWN: BODY ROW — EXTRA STATICS

 

The mechanics of this are exactly the same as in Month 3, but this month we put waaay more emphasis on the top position. Rather than do traditional reps, we pause for 5 seconds at the top of every rep.

HOW TO DO IT
The mechanics are exactly the same as last month, but stop at the top and:

SQUEEZE YOUR CHEST UP MORE — Strive to make it as big as possible.

ROLL YOUR SHOULDERS BACK MORE — the more you squeeze your shoulders back, the more your back will work, the better you’ll look and the stronger you’ll be.

FEEL FOR MORE CONTRACTION IN YOUR UPPER BACK AND REAR SHOULDERS — and it’s not always easy to feel, until you’re really good at training.

HOW MANY?
IF IT’S A PURE STRENGTH MONTH – pick a progression that let’s you do 3 reps.

IF IT’S A MID STRENGTH MONTH — pick a progression that let’s you do 5 reps

IF IT’S A STRENGTH ENDURANCE MONTH — pick a progression that lets you do 6-8 reps.

ALTERNATIVES
Same as last month.

HOW TO MESS IT UP
THE SAME AS STANDARD BODY-ROW LAST MONTH.
WHY
BODY-ROWS — Will give you great arms, upper back and rear shoulders while being great for your posture and offering you rather nice carry-over strength to your Chin Ups.

EXTRA STATICS ARE GREAT FOR:

EXTRA TIME UNDER TENSION — It stops us from racing through messy reps att he speed of light and not getting the effect we think we’ve earned. For best results you need your muscles to be working for a decent amount of time.

VARIETY OF REPS / STIMULUS — We want the body to face a variety of different styles of training to ensure we don’t plateau. Continuously mixing up the speed of reps and the style of strength work helps with this.

EXTRA ATTENTION TO DETAIL — If you try to train properly, and you’re not one of these few very strong and natural athletes who do everything perfectly every time, sometimes you need to slow things down so you have time to get everything right.

DOING BETTER REPS — I’ve seen this for years on Body Rows, people race to the top, barely get there and crash back down again. But it doesn’t work if you don’t do it properly.

So I like to train people to spend longer on it: see it as two movements: 1) Get to the top. 2) Hold – and spend time improving position — longer spine, shoulder blades retracted more, chest up more. Doing it like this trains in good technique and gives the muscles time to ‘learn to be there’.

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