by Zach Downs, Head Coach Krave Gym West Des Moines Co-Host The Gym Closet (A Krave Gym Podcast)
This week on COACHES BREAKDOWN we will be going over the Inverted Rack Row! First when setting up in the rack we are going to want to make sure the spotter arms are the correct height. To do this you will lay flat on your back on the ground, with your head facing inward towards the rack setting the bar slightly further than arm’s length away.
When getting ready to do your row it is important to keep your body as flat and straight as possible. A little trick I like to use is imagining your body set in a perfect plank position. Next you are going to your chest up towards the bar making contact with your chest just like if we were doing a bench press while simultaneously keeping your heels as the only contact to the ground.
At the peak of your row you are going to want to focus on squeezing those back muscles to make a good muscle mind connection, then slowly releasing the arms coming back down out of the row.
A simple modification for this movement would be bending the knees at a 90 degree angle keeping your feet flat on the ground, taking some load off of your row! If you need to modify even more, since we have high reps this season, you can put the bar in the normal J-cup racks and adjust from there. The higher the J-Cups the easier the movement will be. You want to find the position that you can accomplish the rep range with nothing left in the tank each set.