Tutorial: Superfunctional Row

21st January 2019

The superfunctional row is a bodyweight pulling exercise that will improve core stability and whole-body control.

WHAT

The superfunctional row is an excellent pulling progression for those looking to develop their pull up skill.
While this exercise is predominantly an upper body movement, the core and lower body will also be challenged to stabilize the movement.
You can perform the superfunctional row as a standalone exercise in a workout, or even combined with other pulling exercises.

Hold the bar and place yourself underneath it with your arms straight. The body should be at approximately 45 degrees with arms at chest height.
Engage the core and glutes to maintain a straight line with the ankles, knees, hips and shoulders.
Begin the movement by pulling your body toward the bar. Return and repeat continuously for reps or time.
Instead of pulling, try to focus on bringing the chest to the bar while simultaneously squeezing the shoulder blades together. This approach makes it easier to stabilize the shoulder girdle.

The superfunctional row is a variation of the TRX row. It is also a useful building block exercise for the bodyweight pull-up.
Although some balance and control are required, the bar offers a ‘safe’ position, allowing the user to focus more on technique and less on strength. Nevertheless, beginners will still feel like they have worked hard.
The ability to set and stabilize the shoulders during heavy load movements (such as squatting, lifting, carrying) is a limiting factor to performance, and can often lead to injury over time. Use this exercise as part of your skill/technique training to build stabilization and endurance in the shoulder girdle. This way, you’ll soon be ready for heavier lifting.
Don’t be surprised by the high levels of core activation – these muscles are working hard to maintain proper body alignment.