The following is a summary of day 15.
- The row as demonstrated targets the rear delts but other muscles of the back are involved
- You can row while supporting the torso or without
- Rowing without support challenges the core muscles more
- Rowing with support allows you to isolate and focus on the row more
- Relax the elbow flexors while rowing
- Pull the elbow back into the hip and past
- If the weight starts dead on the ground it’s a dead row
- If your hand is coming toward the shoulder you’re curling instead of rowing
- Control the movement and get out of it what you’re working out for
- Master the movement first and then go high reps and heavier weight
- Nothing but the arms that are working should be moving
- The row demonstrated is the safest in regards to angle between the elbow and ribs
- The bigger the angle between the elbow and ribs the more emphasis will be placed on the middle of the back
- The closer your elbow is to the body the safer it is for beginners
- There are many more ways to perform the kettlebell row
Task
Your fifteenth task is to complete as per below.