The Inverted Hanging Row
Let’s face it, in the gym there are certain movements that, for you to achieve the workout, can make you look a tad ridiculous and maybe even slightly pompous (depending on the crowd around you and if they’ll be insulted by your awesome athletic ability leaving them no choice to make fun of you, kinda hoping you fail for a quick laugh and slight gain in self gratification plus try to make you look like a fool…but you’re not, you’re a champ in our eyes here at Twins Engineering Greatness). One example of this would be the “Muscle Up” which if you know how to do, is actually an amazing upper body workout, but if you don’t…well, the failed attempt can be rather embarrassing for you and whoever you decide to make eye contact with immediately after failing. That being said, we have a similar type of movement (similar because it involves a pull up bar, that’s pretty much it) which will help concentrate on your back muscles and your biceps as well. We call this movement: The Inverted Hanging Row.
To begin simply stand directly underneath a pull-up bar (or chin-up bar if you will, but a word to the wise, always refer to it as a pull up bar because they’re harder to do) with your head facing in the direction the bar is going. You’re going to want to stand as far to one side of the bar as you can since this movement involves wrapping your feet around the farther end (or distal end with respect to your head if you’re lookin’ to expand your vocabulary son). Once your body is positioned correctly, simply reach up and grab the bar with your palms facing each other, then pull yourself up and simultaneously reach your feet up to wrap them at the…what’s that word again? Oh yeah, distal end with respect to your head. At this point you should be hanging from the bar like a slimy, grimy, nasty and blood thirsty sloth (the most athletic of the animals*) and to begin this movement simply bring your sternum to your hands and switching your head to the left and right side of the bar with every up rep, whilst keeping your core tight and your body in a plank like state. The Inverted Hanging Row or Sloth Style Row is intended to be done at the end of your back workout therefore the amount of reps you do is simply to failure…if your back day was good, your arms should be pretty swollen by now therefore failure in this movement is determined when you’re no longer able to bend your arms. Once you’re done, carefully lower your legs using your lower abdominals to prevent an elbow injury from the sudden drop of your heavy a#$ legs
That’s the movement kiddos, have fun with it, be safe and make sure to share it with your friends.
Do the Inverted Row until you cannot bend your arms anymore... do it until failure.