Best Assistance Exercise You’re Not Doing
What we find is that people usually tend to ignore is accessory work. Either they do none or they go over the top and do too much. For powerlifting purposes, long term, accessories help you in the 2,3,5 year term versus the 4 week cycle hoping to potentially boost your bench. Well, the same thing applies to the rest of the body.
Our favorite accessory is the row. Specifically, the inverted row. This is a cheat proof variation of the row to be sure to actually hit these muscles. We chose the row because it’s the biggest bang for your buck when it comes to the body. The back is used for almost everything we do and we want to get that baby strong.
This row can be done a few different ways. You can use a barbell in a rack, gymnastic rings or a TRX. To make the exercise easier we place our feet further back and to make it harder we move our feet more forward. For the expert edition, we want to elevate our feet.
How To Do It
We want to actually row at this point and be sure to get our shoulders into position. Move our shoulders away from our ears or have the shoulders over our armpits. Once we decide on the feet placement that works we need to get in a plank position. Squeeze the glutes and don’t let the butt sag down.
The grip is not that important for this but for most a regular bench grip will work. Once you get used to this you can even possibly add some weight in the form of plates. We suggest trying higher rep ranges, 2-3 sets 10-15 reps and can be done multiple times per week.
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