9 ROW Variations to BUILD a Thicker, Stronger Back!
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- Опубліковано 20 лип 2024
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Yeah you totally butchered my name lol. This is why I like having a nickname thats easy for people to say. Awesome video sir, I am a big fan of the channel!
And I am of yours my friend! We should definitely get together for a collaboration soon
Definitely helpful brian thanks can't wait to c u juji together again i learn alot from u guys thanks u to cailer
Brian Alsruhe yes please do a collab
Dr. Deadlift!
Cailer Woolam I must know now. How is it said?
"And luckily you have that strap-on so your grip isn't going to be a factor"
- Brian Alsruhe no context
Hahhh......thrillseeker !
Not his first rodeo it seems
Brian just needs his hips that's all
12:45 "You can push your hand on top of your leg or something else if you want", what's happening to Brian!
@@Folkvangr9 You missed the next part where he says: "Make sure your cores engaged because you don't want to be slipping anything weird in there!" haha
Watch the video for explanations but for the lazy:
Heavy Rows:
Bent over row (@ 80-95 % of your 1rm)
Deadlift row
Kroc Row
Medium Rows:
T bar row
Single arm barbell row
Pendley Row
Lighter Row:
Seal Row
Meadows row
Inverted row (single arm for advanced)
Lol single arm barbell rows I should try those
You should, they are my favorite out of the group. @@someguy5329
Brian Alsruhe
Do you provide personalized programs? If so, for how much and how do you sign up for them?
William Davenport he does, it’s in the description to email him at NEVERsate@gmail.com
X W
Thanks. I made my own but I’m not sure if it will work:
A
3 or 5/8-12
Squat
Row
Bench
Rack Pull
B Day:
3 or 5/8-12
Front Squat
Pull up
Press
RDL
For each movement, When I perform all sets (3 or 5) and reps (12 total reps) cleanly I add weight(5-20lbs depending on the movement).
The most important row variation is the "consistent row" variation.
Focusing on pulling with your ring fingers encourges the lats to do their job as shoulder adductors.
btw youre channel is golden
Such a genuine guy... Love the content
Between my fasting and heavy training that I have learned from your channel my body is changing quickly. Love this channel. Happy holidays.
Good Guy Brian - Puts out completely free program with some confusion about a section requiring variation. Puts out video with nine variations that fit the whole program.
I love how much energy you have in your videos :) And your advice is always good. Great video!
Videos like these are absolute gold. Loads of quality information, delivered at machine-gun speed, by an absolute monster! If you're not subscribed to this channel, you're clearly not interested in getting truly strong 👍
Im praising you for this! been looking for a good workout for my upper back whick is lacking thickness big time so maaan...so glad that i found your channel. My first and only comment on a workout vid. Made my life easier, keep up the good work and cheers from Romania.
I have been looking for back exercises in the recent days to add to my program. Thank you Brian, this helps a lot.
Thank you so much for this awesome video. Great reminder on the bar over the foot.
Brian, no matter how much knowledge I think I have about something, I ALWAYS learn something new in your videos. You are a trove of knowledge, and I can't thank you enough for putting this kind of content out there.
Man, thank you so much for this! This means a lot
"Row, row, row your boat,
Gently down the stream."
But this time I stay awake. I know it's a nursery rhyme, but I will sta
Very helpful man. Love your videos. I’m a total believer in the strong man look over bodybuilder look. You look very athletic and strong . That’s the look I’m going for. Keep the videos coming man!
Very good video! I like watching your videos. They have helped me get thicker and stronger! Much appreciated
Just want to thank you for the vids you do. Good honest advice and love the humour 👌
Brother THANKS for all the vids and especially this 1. I was strictly calisthenics (still love it and work at it) but checking your channel for the past month has pushed me to get into strongman workouts. Getting my youngest (13) on it as well (he's 5"11 200+) (myself 6'4 291, not tooo muscular). This vid is up my alley. And def going to do the programs you have up.
And dig the (S)Miles vid.
Great advice as always. For whatever reason, when I started lifting rowing became one of my favorite lifts, but I've gotten away from doing them. Time to get back to it.
You started my love for rows, now I have more things to try, yay!
These are very helpful. I really do appreciate the help. I have a sense of lifting that is a bit beyond someone with my limited experience. These things help enforce some of the thoughts I have had as well as enlighten me to other possibilities. Thank You. You are, AWESOME!!!
Excellent channel! Lots of benefitial info and humor!
And your vids really improve my English
Do more stuff like this! Very interesting and I personally am going to revamp my upper back training after this
One of the few guys I deactivate my adblocker for. Looking forward to buy some merch from you!
since I started doing bent barbel rows thanks to you I never looked back, my back looks bigger, stronger than ever.
My new favorite workout channel. I've switched from bodybuilding to powerlifting and it's all due to this channel. I thoroughly enjoy my new workout schemes. Thank you Brian for being a gym rat brother!!
Bro I've been doing strictly powerlifitng style training for over 2 years now. The compounds with a very rare bicep, tricep or rear delt movement here and there. I'm making more gains doing this than the 5-20 exercises per muscle b.s to 'shock' muscles
I'm also building tissue in the right places
Biggest thing I ever learned or taught in my fitness career was where to grab, so the ring finger cue I know very well and glad you gave that for people to use! My shoulder tightness and mobility literally comes from where and how I focus my fingers.
Started doing BB rows a few sessions ago and I've been having some elbow, shoulder, and lower back pain. Had watched several vids and thought I was doing pretty well to keep my core straight and braced, but this whole keeping the barbell over the mid-foot is a game changer for me. Kinda tweaked my lower back today doing them and after hearing this cue, I've realized that, yes. In my attempt to keep my back super flat, I've been pulling way out in front of my feet. Just now, playing with the posture and simulating the movements, I can totally feel how much better it is on all of the problem areas I've mentioned when the bar is over the mid-foot. Awesome possum!
That is terrific Adam it sounds like you have figured it out
@@BrianAlsruheOfficial Thanks, boss. You make great content!
Dude love Ur videos Man. I got bored with regular lifting. Im switching to strongman. I already got some equipment and perfect advices. Thanks Man
Made me.want to Row all day!!! I saved the video in my favorites so that I can refresh before backday
Damn skippy! Row to grow is what we were told
Love your vids. Will defo try the seal rows and uni lateral barbell lever rows this week.
You posted this on my birthday and then I PR’d the very next day. My gawd you’re magical
You are awesome man😁 Im doin' pendlay rows, barbell 45° rows and pullups in my main pull training😉
Love your teaching style!
Brian I would just like to say thank you sir your videos are very informative and motivational thank you from all of us who are cleaning information thank you sir
Excellent video. Thank u Brian!
Great video man, I’m glad i found this channel
This video has been really really helpful for me
Thank you
Bad ass video with some great tips, i have never thought about what finger to focus on when pulling.
Semper Fi! I upped all of my PR's by hitting upper and lower back twice per week. It feels a million times better. Built my back and it helped up my bench press PR by 65 lbs in a month.
Happy belated 245th USMC birthday! #0331
Never saw anybody else doing a single arm barbell row like that... I'm gonna give it a try looks like a great exercise...imho brian definitely deserves to be honoured and the exercise should further on be known as the ALSRUHE ROW
I almost never comment on UA-cam, but I love your channel man. Keep up the good work.
Could you perhaps do a list of "antagonist" exercises for the deadlift and the squat? I love the antagonist superset structure you've talked about in other videos with pull-ups and overhead press or rows and benchpress, but aside from kettlebell swings and standing broad jumps I've struggled to find good explosive hip hinge exercises to pair with the deadlift and the squat.
Love your stuff Brian. Keep it coming.
Thank you so much!
BRIAN, this is a back masterpiece video. So much good stuff here and I totally forgot about the inverted row thing. I want to hit my T-bar tonight with some new ideas (crap its not back night). THANK YOU/great ideas, great video and you walk tall with a big stick. I mean some of these other peoples videos are so strange like tie your shoe, do a jumping jack then a half row then spin around and complete the row (and they are weak, weaker than me as I am a big man with a small bench). You got your doctorate from the gym and it shows from your knowledge and brute strength. Sorry to go on but that advice about sitting back and lift the weight over your mid foot should be by law in every exercise book ever written. People are so scared of rowing mainly because they don't sit back and lift it as you describe.
T bar with accom resistance!!! Brilliant. Gonna try this next week
Dude. You are amazing. Thanks!!! I’m getting ready to send some moula your way and let you design a program for me
Talking points for the upcoming squat video:
-Spinal mobility
-Leverages
How the two effect the squat and how they can be maximized for a better/stronger squat
Brian has an excelent content and with Cailer on the scene would be awesome .
Thanks from Brazil
I’m a row head also Brian. It was one of the first movements that I learned how to do or should I say do incorrectly for a while but I always loved it and I’ve always done it and I agree it makes you strong it gets you big and if you have a big back have a strong back if you have a strong back you have a big back
Great videos. Just started following you. I’m a FF so looking to get bigger and stronger.
Awesome channel this. Don't know why I haven't been subscribed to this guy.
My gym has sandbags, yokes, stones, farmer implements, a station FOR deadlifts, tires, sledgehammers, the "picky uppy car frame" thing.
I feel blessed. Way more blessed than Planet, which Ive heard is JUST machines. And thanks this.deadlifting video.Ill continue upping my deadlift game
This video was super helpful. Thanks alot.
Thanks Brian. Front squats techniques for keeping the bar on the shoulders. I just can't seem to keep anything in the low 3's there, thanks again
Thanks for the great info!
Also I do have to say I always thought this thumbnail picture makes your back look like a ninja turtle shell shield of muscle bad assery!
Time to build my own shell shield!
Can confirm Kroc Row is an absolute killer. Especially without straps its one of the best grip workouts you'll get.
Still can't believe you pass along so much knowledge for free like this. It's a blessing man. Another great one. My squat questions would be 1) I've noticed you where your belt a little higher on squats vs your deaf lift, is this just personal preference or is there an advantage to this higher position? 2) would you recommend an ssb for a relatively new lifter( couple years experience). Thanks again man
Thanks for the tips their really beneficial
Also, i love these vids, ive done strength training/bodybuilding workouts so i love seeing these strongman exercises to supplement a routine. You are neither a gentleman nor a scholar, but you are a god amongst men sir.
There is always that one guy...
Hahah thanks man
Row row row your boat...
Gently down the stream....
merely merely merely merely
Life is but a dream
Åhh, finally some people who can see the lighter side of the Viking raids.
*row row row your back
Man congrats on 132k subs. I was here in the early days! I made more gains in the first 90 day linear progression program you gave me than YEARS of “bodybuilding” if only I would’ve known....
Awesome video back day rules!!
Try the trap bar row. It's like a neutral grip yates row and really hits the mid and lower traps/ rhomboids and is far superior to a normal yates row with a barbell.
@toni lindholm Its a row variation that does not load the spine like a traditional Barbell row. The only limitation to it is you have to stay very upright, so the back side of the trap bar does not hit your ass. Its an excellent variation as a finisher for the upper back but will not carry over to the deadlift like a traditional barbell row.
Awsome! Thanks for the truck of knowledge! :D
Great vid Brian!!! C'MON MAN!!
Awesome Brian,keep it up😎
I loved your vid man just too exercises, not afraid to say hey it’s gonna look ugly but it’s about moving the weight. We need more raw people like you
Another amazing video thank you Brian. You forgot to add in strap deadlifts half joking but also half serious. People buy his programs I did and you won’t be sorry.
Brian! I just hit an ohp PR running 4 Horseman yesterday on my "brutal" ohp day (wave 1, week 3). It's been an ice age since I PR'd that lift man. it was a bday PR for me too! Loving the program man!
And yet another great row video man!
lol the deadlift row almost got me kicked out of my gym. it works tho!!
I used to do dumbbell rows, but I got two traction radiculopathies from them, a right C6 and left C7, which took many months to recover from. Such is the lifting life, especially for old men.
Just got my sweatshirt today, very comfy!
That is awesome brother! Thank you!
Thanks Brian! Informative as always
Thank you!
Dammitboy. Brian, your channel is such a help for this weak old guy. Thanks a lot buddy
I've watched three or four of your videos now and I've learned at least one thing from each of them. Considering I've been lifting since I was twelve, 37 years ago, I'd say that's a decent testament to your grasp on the subject. I also like the faster pace of your talks. Too many guys seem to take forever to get around to the point. I'm just getting back into the game after something like a decade gathering dust. I subbed for the motivation. Now I'm going out to the garage to do some rows with the second bar I just bought to keep me from having to move the bar back and forth from the bench to the rack.
Man, this is so cool! I’m so glad that you took the time to write this man, because it means more than you know!
@@BrianAlsruheOfficial I'm glad I inspired a smile.
I learned a few things in the garage tonight that I thought I'd share:
1) You don't pick up where you left off after a 10yr layoff.
2) At 360 pounds it takes more than just body English to get the bar around your gut. More like body Swahili.
3) Moobs do an excellent job cushioning the sternum against the impact of the bar.
I've got a lot of ground to make up. But it feels so good slinging the iron again.
Rows are awesome. I have my own variation that I love to do. I set up like you would for a pendlay row with a very horizontal back, trying to be as parallel to the floor as I can and to stay tight and hold that position without cheating and swinging. The only difference is I stand on some mats creating a deficit so at the bottom of the row, the weights never touch the floor and the tension stays on the muscle.
Great vid!!
You're a king!
Great video as always brother!
Thank you so much!
THIS WAS TOTALLY WHAT I NEEDED… I WILL INCLUDE THE SINGLE ARM LANDMINE ROWS IN MY WORKOUT NEXT WEEK AS I DO PULL WORKOUT NEXT WEEK… (back and biceps)…THANX A LOT
Glad to help my friend!
Neat tip for those one arm landmine rows: grip the weight loading portion. It’s thicc and rotates- should work your grip nicely!
Great vid boss , loooove rows
thanks! Tomorrow is back day and I'm going to
use these!
Go get after it man!
When I started I wasn’t doing barbell rows my deadlift would plateau.
After doing controlled rows now after like 6 months , my deadlift went from 225 to 350
RCMOTO thats great! I hope that happens with me as well. Got more serious about rowing lately. My deadlift always stalled at the crap weight of 225 too haha.
Idk wat i did but mine is 430 and I just started like a month ago
That's because rows are Superior to back building then dead lifts.
Awesome Video..Thanks.
Recent videos have been top top quality!!!
Very informative thank you.
Loved the video ❤️
Hey Brian, how's the nausea before lifting? Any better?
Very good info here.
Big fan Brian. These are the most informative and helpful videos on UA-cam. Thank you
Excellent video
The best video ever on rows? Maybe? Best ive seen..do these..listen to the instructions...you will get stronger..you will get better at rows..
Great video!
Aaaah, the good info with the good humour; win-win ^^
I love this dude!!
Thanks for the video mate!
Question for squat vid:
When squatting, what are some cues to avoid the 'good morning' squat? I find driving from my toes seems to help and focusing on my quads more so than my glutes and hammies, but I don't know whether that's good or not.
Also, question regarding rows: Ever since hearing the idea that your rows should be increasing in tandem with your bench, I've been doing them twice a week, mainly the Yates variation. The problem is, my left wrist hurts a lot when I get to the top of the movement as the bar touches my chest. I tried using a EZ-Curl bar yesterday and it felt so much better. At the moment I'm only rowing 60kg so an EZ-Curl bar is fine, but I can't imagine it'll be usable when I start getting into the 100kg weight range. Maybe my grip is too narrow and I'm keeping my elbows too close to my body.
5:14 His name is Cailer Woolam and if he looks just "like a relatively normal dude", then I must look like a 6 year old child (which... eh). The dude is very jacked, pretty lean, and extremely strong. And he pulls a 900+ deadlift. Jussayin. Thanks for the video, Brian! Awesome info as always! You know we all tryin to get that thicccccc back.
In the shir he looks pretty normal...without it he looks like jacked turtle with his back :D