{"id":43059,"date":"2019-01-21T04:00:20","date_gmt":"2019-01-21T03:00:20","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-row\/"},"modified":"2019-01-21T04:00:20","modified_gmt":"2019-01-21T03:00:20","slug":"tutorial-row","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-row\/","title":{"rendered":"Tutorial: Superfunctional Row"},"content":{"rendered":"

The superfunctional row<\/a><\/span> is a bodyweight pulling exercise that will improve core stability and whole-body control.<\/strong><\/p>\n

 <\/p>\n

WHAT<\/h2>\n
    \n
  • The superfunctional row is an excellent pulling progression for those looking to develop their pull up skill.<\/li>\n
  • While this exercise is predominantly an upper body movement, the core and lower body will also be challenged to stabilize the movement.<\/li>\n
  • You can perform the superfunctional row as a standalone exercise in a workout, or even combined with other pulling exercises.<\/li>\n<\/ul>\n

    HOW<\/h2>\n
      \n
    • 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.<\/li>\n
    • Engage the core and glutes to maintain a straight line with the ankles, knees, hips and shoulders.<\/li>\n
    • Begin the movement by pulling your body toward the bar. Return and repeat continuously for reps or time.<\/li>\n
    • 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.<\/li>\n<\/ul>\n

      WHY<\/h2>\n
        \n
      • The superfunctional row is a variation of the TRX row. It is also a useful building block exercise for the bodyweight pull-up.<\/li>\n
      • Although some balance and control are required, the bar offers a \u2018safe\u2019 position, allowing the user to focus more on technique and less on strength. Nevertheless, beginners will still feel like they have worked hard.<\/li>\n
      • 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.<\/li>\n
      • Don\u2019t be surprised by the high levels of core activation \u2013 these muscles are working hard to maintain proper body alignment.<\/li>\n<\/ul>\n