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Old 08-27-2014, 06:40 AM   #1
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Default What do you think to weighted inverted rows?

Just wondering.

I found they gave me the ability to get a really good squeeze, and my back was incredibly sore the next day.



This, but with added resistance.
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Old 08-27-2014, 06:58 AM   #2
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Here's the unavoidable caveat: Being "sore" from lifting is generally down to not being used to the lift(s) in question, the way they were done, or the weight/volume/rest periods they were done with, say (or any combination thereof). The body takes a bit of time (not long, usually) to adapt to even seemingly minor changes, and that is - most often - why we get serious "DOMS", basically. AFAIK, that is.

Anyway, that lift is legit. However, there will come a time when any amount of weight that can reliably/safely be used for that will be insufficient. Same goes for pushups, and so on.

But they're great, if you're not there yet. IMO.


edit: Depends on strength vs. body weight, essentially. As per pushups, dips, pullups, etc. As you are fairly lean (right?) they shouldn't be very demanding, so... :/
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Old 08-27-2014, 07:21 AM   #3
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Bodyweight movements are great to keep up your mobility and athleticism, both of which are good things even if your goals are aesthetic. But it's going to be harder to keep your steady progression going with bodyweight movements, even with things like weight vests to add weight.

I'd say if you want to bring in movements like this, just bring them in for a month or two and try to steadily increase your reps, then go back to a more controllable traditional lifting movement. Or you can use them as a high rep finisher after your biggest back day if you want to get a good burn going, but the merit of high rep finishers is arguable.
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Old 08-27-2014, 09:19 AM   #4
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IMO if you are going to start loading inverted rows you might as well just do barbell rows.
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Old 08-27-2014, 12:58 PM   #5
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Quote:
Originally Posted by BigJosh View Post
IMO if you are going to start loading inverted rows you might as well just do barbell rows.
I've had to stop doing barbell rows recently, and I've started doing these as a substitute. They feel like different movements to me. Given the choice, for whole body strength and development, I'd choose rows every time.

However, inverted rows are quite fun to do, and as Linden mentions, you do get a great squeeze. I think they're a great rear delt exercise.

Resistance can be added - up to a point - by raising the feet on a bench.
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Old 08-27-2014, 01:09 PM   #6
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Rack chins. An excellent back exercise and also good behind the neck. Slow down the negative and explode up. I did alot of them when I was using a DC format for training.
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Old 08-27-2014, 02:16 PM   #7
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Quote:
Originally Posted by LindenGarcia18 View Post
Just wondering.

I found they gave me the ability to get a really good squeeze, and my back was incredibly sore the next day.



This, but with added resistance.
You can get a real good squeeze from supported rows, hammer strength rows, machine rows, and anything that is light enough.
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Old 08-29-2014, 03:36 PM   #8
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Cheers every body.

As Tann said, they are quite fun. A change from the usual.
Guess I'll add them in for a while at some point. Like mentioned the progression issue would make it difficult for them to be a permanent thing, so I'll maybe use them to switch things up a little in a few months like you suggested.
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Old 08-29-2014, 03:43 PM   #9
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Quote:
Here's the unavoidable caveat: Being "sore" from lifting is generally down to not being used to the lift(s) in question, the way they were done, or the weight/volume/rest periods they were done with, say (or any combination thereof). The body takes a bit of time (not long, usually) to adapt to even seemingly minor changes, and that is - most often - why we get serious "DOMS", basically. AFAIK, that is.
Yeah that's what initially got me interested.
Soreness equates a different stress in some form, so I thought I might be hitting my back in a slightly different way.
Good for some variation I guess.

Quote:
Anyway, that lift is legit. However, there will come a time when any amount of weight that can reliably/safely be used for that will be insufficient. Same goes for pushups, and so on.

But they're great, if you're not there yet. IMO.


edit: Depends on strength vs. body weight, essentially. As per pushups, dips, pullups, etc. As you are fairly lean (right?) they shouldn't be very demanding, so... :/
I think it's already got to that point to be honest.
I'd have to try something totally different in order to progress, because as you say, there's only so much weight you can add there before it becomes dangerous.

Cheers Dray
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Old 09-26-2014, 05:10 AM   #10
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Lowering the bar you pull up to, and increasing the height of your feet (using a bench or something) can make the inverted row good for a long time. But, at some point you will outgrow it the same as you would outgrow pushups, and then weighted pullups and barbell rows becomes the better alternative.

I plan on doing them for a long time yet though. They are if nothing else a great finishing move (burnout) to a routine when your back is pre-exhausted.
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