Thrust using t rod than replace. How to replace the rod thrust in the slope? Similar exercises

Bent-over barbell pull this is one of the main basic exercises for back muscle training, which is included in almost any back training for mass and strength. However, for one reason or another, not everyone can or wants to do this exercise. In this case, the question arises as to how to replace the rod thrust in the slope? Let's figure it out.

Exercises for the back can be roughly divided into two subgroups: exercises for the thickness and exercises for the width of the back. The barbell row in the slope is just designed to form the thickness of the back. A good back workout should consist of at least two back exercises, one of which is to develop the back muscles in thickness, and the other in width. Therefore, before answering the question of how to replace the barbell row to the belt in an incline, it is necessary to figure out which exercises for the back in bodybuilding are used to form the thickness, and which for the width of the back.
How to replace the barbell row in an incline or the t bar row.

Exercises for back width:

Pull-ups wide grip to the chest or behind the head. thrust upper block to the chest or behind the head.

Exercises for back thickness:

Rod pull to the belt in an inclination. Dumbbell row to the belt in an incline. Traction of the lower block to the belt while sitting. T-bar pull with or without support. Traction in the Hammer simulator. Pull-ups on the horizontal bar with a narrow / medium grip.

As mentioned above, the bent over row is a multi-joint exercise that builds back muscle thickness. Therefore, you can replace the barbell row in the slope with any similar exercise for the thickness of the back. All these exercises are interchangeable, and also perfectly combined and complement each other. In addition, you can not only replace exercises with similar ones, but also experiment with grips. For example, the same bent over row can be performed both straight and reverse grip, and when performing traction in blocks, you can use different handles for the simulator.
It's a T-BAR ROW, baby!

So we figured out how to replace the rod thrust in the slope. I hope you have found the best solution for yourself and have dealt with this issue forever.

To build a beautiful and pumped back, the best exercise can not found. It is one of the golden three of the most productive training for the back. However, despite the highest status given to the bent-over row, experienced athletes continue to bypass it, not to mention beginners who have just come to the gym. This happens due to the reluctance of the owners of the halls and personal trainers who put classes on stream, listen to the issues that concern athletes. They consider the emergence of new athletes solely from the angle of additional investment.

No one explains to beginners that at first it is better to do training with free weights, so they have to do what is understandable, including exercise on machines. They are also not told that in order to become “big”, attention should be paid to working out the back and legs, since they are 2/3 of the body of a person. Young people first of all, when it comes to the development of these muscle groups, begins with work in simulators.

These designs are good, but classes on them do not belong to the main training, but in reality the opposite happens: what is at hand is used.

Therefore, it is important to learn more about exercises. And we start with the barbell row in the slope.

Developing an array of the back, the basic exercise is extremely necessary for bodybuilders, because it develops several joints at the same time: shoulder blades, elbow and shoulder.

How the muscle atlas looks can be seen in the figure:

You can see the execution of the movements in a more visual version:

Regarding the kineseology of traction: the movement consists in the complete reduction of the shoulder blades. This is necessary so as not to reduce the amplitude and not reduce the productivity of the training.

When performing bent-over rows, the legs and torso remain motionless throughout the exercise. The muscles that perform the barbell row in an incline do not shorten during contraction.

What gives the performance of the rod thrust in the slope

For bodybuilders, this training is a favorite, because with its help you can:

• increase muscle size and strength. Reminds me of rowing in a kayak. And those who are familiar with rowing have impressive backs. The broadest muscle "takes" most of the load, but it is also enough for the rhomboid and trapezius muscles;
• increase flexibility. Due to the stretching of the biceps of the thighs, the athlete becomes flexible while performing the barbell row. Do not just forget that the back remains even when pulling;
• improve posture. The muscular corset of the back and the lumbar region are strengthened if in training process include rod thrust in the slope.
• thanks to this training, large and small muscle groups that are connected with the spinal column learn to work smoothly, as a result of which their strength increases, and posture becomes better;
• increase power and strength indicators in basic exercises. It has been proven by practice that the barbell row in an incline helps to achieve progress in the deadlift, bench press;
• speed up calorie burning. Training belongs to the class of "weight loss", because. thanks to it, a significant effort of muscle groups is generated, which helps to increase the metabolic rate. And, if the number of calories spent exceeds the amount received from food, the excess weight goes away. The loss of fat mass entails an increase in muscle mass, so strength training has a positive effect on body composition.

Proper Bent Over Row Technique

Contrary to the fact that at first glance the row of the barbell in an incline seems easy exercise, it is distinguished by a mass of nuances and secrets, which we will consider step by step.

First step.

• Place the projectile loaded with weight on the floor.
• Now, bending your knees, lift him forward (to your torso), keeping your back straight and almost parallel to the floor.
• Hands are perpendicular to the body and the floor, hanging over the barbell, the gaze is directed forward.
• The bar is taken with a grip wider than the shoulders.
• This is what the original position looks like.

Second step.

• The body is motionless.
• On exhalation, the bar is pulled to the center of the abdomen, keeping the elbows closer to the body, and to hold the weight using only the strength of the muscles of the forearms.
• Hold the peak contraction at the top point by squeezing the spinal muscles for a couple of seconds.

Third step.

• After inhaling, slowly lower the barbell to the starting position, controlling movements.
• Immediately begin the next repetition.
• Their number corresponds to the given one.

The picture version looks like this:

You can see the process in motion here:

Important Points

Important technical points that require attention:

• do not perform bent over row with heavy weight until the technique is mastered and the muscular frame is not developed;
• do not allow the body to move during the training;
• the back always remains flat and parallel to the floor;
• do not jerk to lift the weight;
• do not leave the bar “understretched” (at the bottom), but do not pull too high;
• to stabilize the back, working with significant weights, use a weightlifting belt;
• remember that the gaze is directed forward, otherwise (as soon as it drops) the back will immediately round;
• if there are problems with flexibility, performing traction of the bar in an inclination, pressing against a wall or other vertical support, buttocks;
• at big scales use gymnastic belts and special straps.

Errors allowed when pulling the rod in an incline

These can be attributed to:

• rounded back;
• body straightening;
• traction, carried out due to the strength of the hands;
• wrist flexion.

Tilt Rod Options

There are three commonly used variations:

• use of reverse grip;
• projectile thrust to the rear delta;
• work in the Smith simulator.

The classic version provides for a direct grip. Unusual reverse is rarely used. But he hides a huge power that only a few know about. With a direct grip, the athletes’ projectile is forced to spread their elbows wider in order to reach the projectile to the chest without forcing them to work latissimus dorsi. And the reverse grip activates the “wings”. In an ideal scenario, it is desirable to include both types of barbell row in the slope in the training process. It is recommended to start with a large weight and a direct grip (2 sets), finish with a reduced load and a reverse grip (1 set).

If the bar is replaced with a loaded backpack or a mop with weights around the edges, then training can be done even at home. Interesting data were obtained from studies of different variants of thrusts. They say that the muscular corset of the back allows you to better strengthen the classic version of the barbell row in an incline.

For bent-over rows, there are 5 tips to remember:

• after each repetition, return the projectile to the floor so that the upper back is fully loaded;
• imitate the bench press: the bench press should be identical to the bench press, but vice versa;
• elbow movements: you do not need to drag the weight with your hands, working on the biceps - pull your elbows to the ceiling;
• body position: during the training, the body should either be parallel to the floor, or be at a slight angle to it, and the back should be straight (the body should not be chinning due to the knees and hips);
• head position: the gaze should be directed forward (when it is lowered to the floor, it can twist the back, but if you look in the mirror, your neck will hurt).

Knowing how to properly do the barbell row in the slope, it remains to test the knowledge in practice.

Video: Bent Over Row

What will be required

There are exercises that are used within the framework of one sport, and there are universal exercises. For example, such as pulling the bar to the belt. Despite her initial origins in weightlifting, she was firmly entrenched first in bodybuilding, and then moved to other areas of athletics.

Interesting fact: initially, the rod thrust in the slope was used exclusively in the jerk style, which increased its risk of injury. Her task was not to build back muscles, but to help her overcome the lower phase of the movement.

Purpose of the exercise

The bent-over row is the second most popular back exercise after the classic pull-ups. This was facilitated by:

• polyarticularity;
• the possibility of a small differentiation of loads;
• relatively simple technique;
• And, most importantly, indispensability.

If when training arms, legs and shoulder girdle you can get by with improvised means, then for the development of truly impressive latissimus dorsi, there is nothing that could be compared with traction in an inclination in terms of efficiency.



We hasten to upset everyone who wants to add this exercise to their basic program. Despite his high efficiency and a sport (crossfit or bodybuilding), you will have to postpone the bar for at least 3-4 months from the start of classes.

Why? There are several main reasons why deadlifts and bent over rows are prohibited in the first months.

Reason 1

Unfortunately, without prior training, the human back muscles are unevenly developed relative to the central axis. Some people prevail Right side, someone has a left. And this means that when you try to take not even very big weight in work, the strong side of the back will eat up most of the load, which, in turn, leads to spinal deformity.

Solution: The first months in gym, deal with own weight and on simulators, paying attention to light weights with maximum muscle development. Suitable exercise"prayer", when the approach to the projectile is carried out with the minimum possible weight. This will allow you to develop a more stable and evenly developed muscle corset.

Reason 2

Underdevelopment muscle corset. The deadlift and pull to the belt require the use of a huge range of muscles, including the psoas. With insufficient development of this department, the likelihood of injury is high.

Solution: Hyperextension and exercises on the abdominal muscles. At the same time, it is important to understand that if you pump the press hard, then the same amount of attention should be paid to the lumbar region, because these muscles compensate each other, being the main core of the spine.

Reason 3

specific technique. For those who have not taken a heavy barbell in their hands before, they cannot understand how difficult it is to keep track of all the little things that affect the effectiveness of the exercise. Starting from the position of the knees, hips, and the ability to pull with the elbows, keeping the back in the deflection. And it's far from full list nuances that reduce injury risk and increase efficiency.

Solution: in the first months, engage exclusively with an empty neck, leaving this exercise after the main ones in the program.

But after passing basic training(which is usually 2 training months), you can grab the barbell and use your back by 200%.

Note: regardless of your past success, the first days it is better to perform the exercise without a safety belt and under the supervision of a trainer.

Muscles involved

The barbell row to the belt in an incline engages almost all muscles, from the muscles of the back to rear surface hips (see table).

So what muscle groups work with pull to the belt?

Group	Phase	Accent
Latissimus dorsi	The active phase of lifting, and holding at the belt	Main muscle group
Rhomboid back muscles	When bringing the shoulder blades back at the top point
carpal muscles	Holding the barbell (does not participate in mixed grip)
Arm flexor muscles	In the active phase	With the right technique, the emphasis is leveled
Trapezoidal	Responsible for correct position shoulders during approach	Small load, needs more work.
Lumbar		Muscle stabilizers. Large dynamic load.
Abdominal muscles	Throughout the exercise. Allows you to maintain balance
Back of the thigh	In the lower phase of the movement, actively participate for small body oscillations.
calf	In view of the inclination of the body, the calf and soleus muscles have the function of holding the increased weight
Oblique abdominal muscles	Throughout the exercise. Allows you to maintain balance	Muscle stabilizers. Static load
Kor	Throughout the exercise. Allows you to maintain balance	Muscle stabilizers. Static load

As you can see, this is a basic exercise that involves almost all muscle groups. At the same time, during the approach, you need to control almost every one of them. This causes the complexity of traction in the slope to the belt with a barbell, and its effectiveness. Neither the squat nor the bench provides that much engagement of large groups. Even classic pull-ups carry less load on the back muscles, since the load on the stabilizer muscles and the muscles of the lower back is almost completely absent.

What exercises does the barbell row to the belt replace?

The classic pull of the barbell to the belt can replace the whole complex various exercises, namely:

• pull-ups;
• work with a leg curl machine;
• lifting the bar for biceps;
• hyperextension.

Such a powerful study, albeit with slightly different accents, stimulates the production of testosterone in men, due to which the growth of muscles and strength indicators occurs much faster than it could.

But most importantly, this is the only alternative to pull-ups with weight, while, unlike the latter, it is much less traumatic.

Why? After all, pull-ups are a natural movement, while the pull-up exercise is not natural. Everything is very simple, when using any weighting, the center of gravity is significantly shifted in pull-ups, which, with all due respect, changes the load on the spinal columns. In this case, there is an increased load on the lumbar region, and a direct effect on the vertebrae of the lower back. The pull of the bar to the belt eliminates this drawback, since regardless of the weight used, the nature of the loads does not change.



With what to combine?

Such a basic exercise can be used exclusively for warming up, and by professionals of medium and high levels of training. Consider CrossFit training complexes with which you can use traction.

As can be seen, most training complexes aimed exclusively at athletes with high level preparation. Classes are aimed at improving strength indicators, and strength endurance. Fran's program is aimed at developing explosive strength. Therefore, for safety, it is better to use a safety belt.

Execution technique



How to pull the bar to the belt? The execution technique, despite some pretentiousness, is extremely simple. But that doesn't mean the exercise is easy!

1. Install the projectile on the fixing racks. Only after that it can be loaded;
2. Go to the bar, remove it from the fixing racks, and lower it to the floor.
3. Next, grab the bar with a straight grip. Hands should be parallel to each other, and located shoulder-width apart. Not narrower, not wider, since in this case the load on the back muscles is significantly weakened, and with a wide grip, the elbow joint can be damaged.
4. Legs slightly bent at the knees;
5. Perform a back bend.
6. The head should look strictly at the mirror (i.e. up). This will allow you to control the technique of the exercise, and in addition, the presence of a load on the trapezoid depends on this.
7. Slowly raise the bar. The main movement should be done by the elbows. This is the only way to turn off the “weak” hands as much as possible, and turn on the “strong” back.
8. Lift to the belt, bringing the shoulder blades back.
9. Fix for 1 second;
10. Slowly lower the bar to the outstretched arms. At the same time, the arms themselves do not need to be completely straightened, since in this case the “30 degrees” effect will occur, when the joints and ligaments prevent the maximum movement of the muscles.
11. Perform until complete failure.

You can clearly see how you can properly pull the bar to the belt in the video.

Direct grip

The straight grip technique requires the use of straps, or work with light weights with the lock open ( thumb not opposed to others). Otherwise, the technique does not differ from the classics.

The main task of the direct grip is to maximally disable the flexor muscles, with a subsequent increase in the load on the wrists. Allows for a slightly wider grip. It is an alternative to wide grip pull-ups.

Reverse grip

This is the classic exercise. In addition, with any execution technique, it implies the connection of flexors and brachialis. Can be done with a narrower grip. Due to the specific grip and connection of the biceps, the pull of the barbell to the belt with a reverse grip allows you to take heavy weights.

T-bar

This is a type of rod pull to the standing belt, which uses a neck - t form. Its main advantage is the ability to isolate many muscle masses, in particular, legs and abs are partially disabled, since it is not necessary to maintain the body in one state, and the bar itself is always attached to the floor on one side.

The main feature of the technique is the need to use neutral grip“when the hands look at each other”, the use of the T-bar allows you to shock the muscles with a new amplitude, and most importantly, break through the power plateau.

Miscellaneous

A cheating variant, in which one hand grabs the bar in a direct grip, the second in the opposite. Used exclusively by professional athletes. Requires symmetrical approaches in order to make the load more even. Does not apply to CrossFit. The rest of the technique is identical.

Reference: the symmetric approach is a multiple of two.

Precautions

Whatever preparation and sportswear did not possess an athlete, you need to adhere to a certain number of precautions.

1. When working with a weight greater than your own, always use a safety belt. If the goal is to build muscle lumbar, it is better to use hyperextension with additional weights.
2. Never do a snatch style exercise, despite the fact that it seems to be easier to lift the bar in the lower phase.
3. Even if you are in the belt, still arch your lower back and keep the right angle.
4. Do not use wrist straps. If the weight on the bar seems too much, it's better to spend a few extra months working on the wrists, otherwise it's easy to get a strain on the tendons, which will negatively affect the productivity and effectiveness of training.

And most importantly, moderation. After all, the main goal of CrossFit is not to gain impressive performance in the deadlift and traction to the belt, but to develop functional strength. That is why you do not need to strain, and try to pull 150-200 kilograms. Since in this case a separate technique is needed to perform, which is somewhat different from the classical one.

conclusions

Knowing how to properly pull the barbell to the belt, you can protect yourself from injury, and forever forget about pull-ups that are ineffective in terms of steady progression. The main thing to remember is that it requires maximum concentration, and it is better to play it safe - put on straps, a power belt, and work with the Smith machine. In this case, the chances of getting injured will be minimal.

In CrossFit, although the exercise is rarely used, in complexes it gives an excellent study of the back, especially when used in circuit training, or in supersets that involve the pectoral and spinal muscles.

A large number of muscles involved, triggers regeneration processes and testosterone synthesis, on the one hand, this is good. On the other hand, you can not use heavy training with a pull of the barbell to the belt all the time, a distance of at least 2 days must be observed between classes.

Greetings, dear readers of the sportivs sports blog. Alexander Bely is with you. Today, our attention will focus on a rather interesting topic - the pull of a horizontal block to the belt. In this article, we will find out which muscles work, what are the main advantages and recommendations.

The main purpose of pulling the block to the waist is to give the back a visual width. Some types of deadlifts will allow you to increase the thickness of your back.

So, let's look at the load on the latissimus dorsi depending on the change in technique and find out which area of ​​the back is most involved:

• If you're doing a standard row, then you need to pull the block to the lower abdomen, thanks to which you develop the lower back.
• Making cravings for pectoral muscles you put into work upper part back.

At correct execution this exercise can be noticeably added in the back, but you should consider correct technique let's talk about her.

Correct technique

1. The exercise is performed while sitting, before starting the approach, place the seat so that the work of the cable of the block occurs exclusively parallel to the floor.
2. The feet should be fixed on the support, which is located in front of the training block, thanks to this you will get maximum stability during the approach.
3. The handles can be either fixed or separate, when performing each repetition, pay attention to the fact that the palms when taking the handles are opposite each other.
4. You can perform with two grips. For the best, I recommend alternating close and wide grips.
5. Having accepted initial position, you should grab the pen and get to work.
6. This exercise starts with a negative phase, you should slowly, slowly pull to the lower abdomen and exhale. Many experienced athletes take a deep breath before the repetition, motivating this with better muscle contraction.
7. After the handle has touched the abdomen in the lower part - stay in this position for a couple of seconds, this will contribute to maximum study muscle fibers.
8. At the end of the repetition, exhale and slowly return the handle to its original position.
9. You should complete 8-15 repetitions, depending on the results you want to achieve.

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For a better pumping of muscle fibers, I do not recommend that you deviate your back from a vertical position by more than 10-20 degrees. If you listen to my advice, you can prevent the various injuries that are possible with a strong deviation. Excessive deviation is fraught with injury to the lower part of the spine.

In order to remove the load from the back of the shoulder and fully concentrate on the latissimus dorsi, you can do an exercise with a parallel nozzle.

Before performing the approach, be sure to check the simulator for serviceability, otherwise you risk getting an unpleasant injury.

Also, use all types of grips (narrow, wide, straight, reverse). This will help to work out the back in the best possible way from all sides. Don't take too much weight optimal amount there will be 8-15 repetitions, which will help to work out the back well. To increase the mass, 6-8 repetitions will be enough.

When you pull the handle towards you, your back should be slightly tilted, I advise you to bring your shoulder blades together, this will increase the intensity.

When performing, you should press your elbows to the body, this will help to best load the latissimus dorsi and lower chest.

Another important nuance there will be a stretch with each repetition. With this technique, you stretch forward with the weight, which allows you to squeeze the maximum.
We have considered all the pros and basic tips of the lower block traction, now let me tell you how you can replace this exercise.

What can replace

A replacement for the main exercise can be the lack of equipment or the necessary simulator, various injuries that do not allow you to work on a certain projectile, the desire to diversify the training cycle, or the need to work out the muscle from different angles.

It is then that the question arises and the need to select alternative and no less effective exercises:

• The first, which is a worthy alternative, can be safely called. This is a basic exercise, during which different parts of the back are involved. Bent Over Rows are one of the most difficult basic elements that help build voluminous and massive muscles. Be sure to warm up well before you start lifting.

• The second variation is the narrow grip T-bar row. It works out the latissimus dorsi muscles perfectly, it is basic, since in addition to the spinal muscles, biceps, triceps, are also involved.

If you want to work your back muscles in more detail, you can do rows with one hand. During the exercise, fully concentrate, this will help to achieve maximum results.

Bent-over barbell pull This is one of the basic basic exercises for training the muscles of the back, which is included in almost any back workout for mass and strength. However, for one reason or another, not everyone can or wants to do this exercise. In this case, the question arises as to how to replace the rod thrust in the slope? Let's figure it out.

Can be divided into two subgroups: exercises for the thickness and exercises for the width of the back. The barbell row in the slope is just designed to form the thickness of the back. A good back workout should consist of at least two back exercises, one of which is to develop the back muscles in thickness, and the other in width. Therefore, before answering the question of how to replace the barbell row to the belt in an incline, it is necessary to figure out which exercises for the back in bodybuilding are used to form the thickness, and which for the width of the back.

Exercises for back width:

• Pull-ups with a wide grip to the chest or behind the head.
• Thrust of the upper block to the chest or behind the head.

Exercises for back thickness:

• Rod pull to the belt in an inclination.
• Dumbbell row to the belt in an incline.
• Traction of the lower block to the belt while sitting.
• T-bar pull with or without support.
• Traction in the Hammer simulator.
• Pull-ups on the horizontal bar with a narrow / medium grip.

How to replace the rod thrust in the slope?

As mentioned above, the bent over row is a multi-joint exercise that builds back muscle thickness. Therefore, you can replace the barbell row in the slope with any similar exercise for the thickness of the back. All these exercises are interchangeable, and also perfectly combined and complement each other. In addition, you can not only replace exercises with similar ones, but also experiment with grips. For example, the same bent-over row can be performed with both forward and reverse grips, and when performing pull-ups in blocks, you can use different handles for the simulator.

So we figured out how to replace the rod thrust in the slope. I hope you have found the best solution for yourself and have dealt with this issue forever.