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Übung: Vorgebeugtes Stange ziehen

The Freestanding T-Row is a total body exercise that primarily works the musculature of the back and legs.  The exercise works the entire posterior kinetic chain, and is very effective in developing postural and dynamic stability. 

This exercise is particularly effective for Football, Ice Hockey, and combat sport athletes requiring strenuous upper body pull actions that are supported by static isometric contractions of the lower body musculature.

Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Trapezius, Rhomboids, Latissimus Dorsi, Infraspinatus, Teres Muscle Group, Bicep Muscle Group, Erector Spinae, Forearm flexors, and the deep muscles of the back and Abdomen.
Übungstechnik: Place a single side loaded Olympic Bar length ways on the ground.  When space permits, attempt to fix the unloaded end of the bar against a wall or other stable surface to anchor the bar.  Step over and straddle the bar.  Drop into a squat stance, and grab the bar at a comfortable length below the weighted side.  Adjust your posture so that you are able to extend your arms while maintaining a neutral spine at approximately 90o of Hip flexion.  Your view of sight should be forwards, and body weight supported by the mid-foot and heels.  Pull the Bar towards your chest to a height where the elbows are flexed at 90o. The degree of knee and hip flexion will change the stress placed on either the upper or lower back.  Greater hip flexion with greater knee extension will place a greater emphasis on the low back and hamstring muscles, where greater knee flexion and greater hip extension will place greater emphasis on the upper back musculature.
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by increasing weight, shortening rest durations between sets, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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