How to do a bent-over row

Bent-over rows, either with a barbell or dumbbells, are a superb exercise for not just the back, but also for the abdominals. Your hamstrings and glutes will feel it as well.

That is, when it is done correctly.

In my days when I worked at a fitness club, the bent-over row was probably the most incorrectly performed exercise. I would see lots of rounded backs and too much momentum being used to row the weight.

When performing the row the first thing you need to do is to be able to maintain the form with no weight.

- Legs are bent
- Hinge at the hips
- Pull shoulders back
- Maintain a neutral neck (eyes looking at floor, not the mirror)
- Keep abs tight
- Stick butt out

Practice this before using any weight. If you can't do this, and many people cannot, then don't add more weight.

Just practice maintaining the proper form and do the rowing motion with just your arms.

Watch the video below to see an example of a proper back position. Notice the weight is always under control and there is no jerking motion to row the weight.  

Fitness and aging - article link

Below is a link to an article that I think relates well to my recent post Forget about the past.

Read: Fitness and aging: Use it - and you won't lose it as soon

Pull-ups fixed my shoulders

I wrote a post back in early September about how I was going to substitute chin-ups for pull-ups in order to see if it helped my left shoulder problem.

Guess what?

It worked.

I have definitely noticed an improvement in the past two months as my shoulder is not as achy.

Besides pull-ups, I have also been doing external rotator exercises for my shoulders, as well as more stretching of my pectoral and trapezius muscles.

Maybe it is not all due the pull-ups, but I'm happy to report that my shoulders have not felt this good in a couple of years. 

Grow your own meat - article link

Maybe this is how we will be getting our protein in a couple of decades.

Read: Grow your own meat (bbcnews.com)

Forget about the past

I often hear from people - I used to be able to lift this much, I used to be able to workout six days a week, I used to be eat everything and not gain weight, I used to be able to....


Well, guess what?


You're older today, and unfortunately things that you were physically able to do two, five, or ten years ago, may now be out of the question.


You may now have minor aches and pains and limited mobility in certain joints.

You may now have a more stressful life, and throwing on too much exercise stress is just going to lead to more problems.

Let me be clear that I am not writing this post to the seniors crowd.

This is directed more to those of you in your thirties and forties.

I turned 36 earlier this month and I am amazed at how much longer it now takes me to recover from intense workouts.

Sure, I am not as strong on certain exercises as I once was, and I am not able to workout as much as I once did, but does it really matter?

My own area of focus now is on improving joint mobility and flexibility. Being strong is still very important, but it is has to be done in a way that it does not make me tight and hinder my movement.  

As we age we need to adapt our fitness training to what suits us now, and in to the future.

Unfortunately, I see too many people who try to train like they did when they were in their early twenties.

That is not to say you have to ease off and take up lawn bowling.

All I am saying is that you should not be fixated on what you could do in the past. 

Refocusing at Athlete365.com

I have not written many posts over the past number of months.  There are a lot of links to articles and videos, but not much original content from me.

Life is busy.  Training people and family life does not leave a lot of time for lengthy posts.

That being said, I am going to make an effort until the end of 2011 to write at least two posts per week, or upload new videos.

I was reviewing this blog, and feel that I have gotten away from its original focus.

Being a resource for fitness and wellness for busy people.

Now just need to get writing my first post.

Expect it in two days.

If you have suggestions for topics please let me know.

Fix your knees - article link

T NATION | Straightforward Knee Rehab

Listening to the tick tock of your body clock - article link

Here is another article about the importance of sleep and how messed up our circadian rhythms are in today's world.

http://news.nationalpost.com/2011/10/15/listening-to-the-tick-tock-of-your-body-clock/

Take care of your big toes

Interesting video on how limited mobility in the big toe can cause issues in other parts of the body.

Rediscovering Good Mornings

Something you should not consume

I was out for lunch and my wife pointed out this warning on the substitute sugar pack.

This sweetner should only be used on the advice of a physician..

It is probably better to drink your coffee black.

The Running Conspiracy - video link

Off the couch please

Earlier this week I turned 36.

With another year gone by, I feel like I have gained some more knowledge about health and wellness.

One realization that has dawned on me over the past year is that sitting on a couch for an extended period of time (more than 30 minutes in my case) is awful for your well being.  It just kills my low back.

Couches are really just evil.

Think of what your spine looks like when you are sunk in to a couch.  Is it supposed to bend that way for long periods of time?

You probably sit enough during the day, so why do more of it when you are at home?

Rather than sit on your couch, look for something else to do that involves standing and moving.

If you like to chill out and watch television, then at least spend your time on the floor and try to stretch.  Work on those hip flexors and hamstrings that get so tight from all of the sitting you do.

Or, just sit on the floor with your legs crossed and focus on correct posture.    

Adrenal Fatigue - article link

Below is a link to a good article on symptoms and causes of adrenal fatigue.

Do you need caffeine to push yourself through your day?

Do you wake up tired?

Do you crave sugars?

Take a few minutes and read the article.  It's worth your while.

How can you fight adrenal fatigue when you don't know you have it?

Magnificent Magnesium - article link

Do you get enough magnesium in your diet?

Read:

T NATION | Magnificent Magnesium

The power of the Dorito - article link

Did you know that sales of Doritos is over one billion dollars a year?

Read: Bet you can't eat just one (National Post)