[quote]the MaxX wrote:
In response to the farmer’s walk question, yes it is basically picking up a weight and walking with it (not necessarily on your toes) for distance. Try to keep your palms on the weight for as long as you can, not just letting them slip to the ends of your fingers.
Let me preface this next part by saying that I am almost done with my graduate work in physical therapy. I am saying these things in the hopes of keeping you out of a sports medicine clinic.
On the concept of rows, listen to this, please! STRONGLY contract your scapular retractors during rows. Don’t concentrate on your upper traps as much as your lats and lower traps / rhomboids / mid. traps. Why do I say this? It is because there are so many people with these imbalances that I see everyday. I don’t care how many people I see at the clinic who say they do rows, they end up over utilizing larger muscle groups while neglecting the smaller, extremely important muscle groups that will help keep their shoulders safe. I have also suffered from this personally, and I am no neophyte. (I have a back pic on the site somewhere if you don’t believe me)
How does one incorporate this into a workout routine? Simple: On back day, start off with some smaller exercise (using a theraband for example) to activate the scapular retractors. Don’t fatigue them with a heavy weight, just give them a slight pump so you are able to feel them. Next, perform your row exercise while really contracting the muscles you feel a pump in (and not contracting the upper traps).
Also, however many rows you are doing, double them. Don’t concentrate on the weight! Strengthen the retractors by the level of contraction they are able to perform at first, then progress with heavier weight basing increases on the ability of your retractors. I wish someone had made this exact point to me when I was starting out, but such is life…
(You sound like a bit of a beginner, so even if you do deadlifts on back day, you should perform this type of pumping movement first. I say that because that you might alter you form if you were in the elite levels, but you can only benefit from this advice at your current training level)
Will definitely try what you said. Having never done rows I planned to start very light anyways.
Two other questions:
(1) I’ve seen 2 different ways of doing rows: (a) leaning forward at about a 45-degree angle and using a palms-up grip and (b) leaning forward at a 90-degree angle–chest parrallel to floor and using a palms down grip. Which is better and why?
(2) Should the farmer’s walk be done at the end of the workout or perhaps saved for cardio days? How long should I walk? 2 minutes, 10 minutes, 15 minutes?