Exercise of the Week – Bull Strength Addition

December 3, 2008 on 8:13 pm | In Strength Training | No Comments

I’ve been shooting a lot of footage and snapping pictures since the training began last month.  As a spin-off of the new “Crazy Exercise” category, I am going to start posting an exercise every few weeks.  This one comes from the upcoming Bull Strength Manual (release date Jan. 2009)!

Thick Rope Supine Rows (Also called “inverted rows”)

Form Instructions:  Lie underneath a pull-up bar and throw a thick rope over the top.  If you do not have a thick rope, it can be done with two beach towels tied around the bar.  Grab the rope and perform a bodyweight row by pulling your hands to your side (halfway up your torso).  For increased difficulty elevate your feet or add weighted vest/chain X. 

Below is an 8th Grade football and lacrosse player performing the easier version as the backend of a superset. 

Start Position  

Near Completition (Hands Should Finish at Your Side)

Benefits:  The rope adds an additional grip aspect over a straight bar supine row.  Also, the rope allows for a better squeeze and retraction of the shoulders at the peak of the movement.  The Bull Strength manual has two serious variations of this lift including something we call “Thick Rope Rollercoasters!”

-J. HASHEY, CSCS-