Bench Row

October 18, 2021

The Setup

  • Lying face down on the bench
  • Hips tucked under
  • Grabbing the bar with your hands, pull the bar off of the J-Hooks by pulling your scapular together

Coaching Points

  • Think of pulling with speed

Quality Criteria

  • Shoulder blades must stay retracted throughout the whole movement
  • Bar must touch underside of the bench
  • Shoulder blades must stay retracted at the bottom of the movement showing control
  • No lower back arch

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