Moves/zStandard Row

zStandard Row

ID: 117

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Create full-body tension: squeeze glutes, brace core, point toes.
  2. 2. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  3. 3. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
  4. 4. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.