She set the bar up on the rack so she doesn’t have to use much energy bending over to grab the weight from the ground (having a rack is beneficial for this).
She walked up to it and with a neutral spine she hip hinged and grabbed the bar just outside hip width (that’s extremely important width, I’ll explain why later).
She backed up slightly while standing in a tall braced position (shoulders down, chest out).
She hip-hinged into get bent-over row positioning allowing the arms to hang in the sternum line and keeping the back neutral. Not over extending (arching) or over flexing (rounding).
She has a slight bend in her knees but more do in her waist.
She let the end come up and keeping her hands hip width really helps with her lattisimus dorsi (lats) contraction by trying to get her elbows to touch each other behind her back, that rowing motion while keeping the elbows in tight helps with the tension built in the lats and hypertrophy to promote muscle stimulation and growth.
Her tempo rate is 2-0-1-0 with a slight hold at the top for extra tension. The eccentric (negative or lowering the weight) is slower than her concentric (positive or raising the weight is faster) but very controlled.
Her reps went until her form started to fail and that was her last rep. She raised her body in that straight braces position and she stepped forward to rack the weight nice and controlled to recover before her next set.
if you have any questions or need exercise help with setup, proper form or put down please send us a quick message.
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