 Hello everybody, I'm Lance Coykey and today we're talking about the bent over row and how you mess it up Okay, so this is a really commonly selected exercise But also commonly butchered exercise if you watch my previous three videos, you know We talked through some of those things. How do people mess this up? Those first three videos are or the previous three videos are probably much more common than this But this is just another way to frame the problem in your mind So the premise is if you're doing your rows and you don't feel it in your upper back But you feel it in your low back and you don't feel your legs getting tired at all and you're like why why should? This seems like I'm loading my leg muscles. Why can't I feel them getting tired? Well, if you're having that problem Then you need to figure out how to get that leg drive You need to figure out how to turn the row Into a lower body exercise and we I've talked about that a lot in some other videos But we're gonna kind of dive into that because I think that's the way you should be thinking about this So it's possible That you're doing your row correctly half of it correctly But then it's messing up on the harder part of it, right? So the easier part is generally the lowering because you don't need as much muscle force But then as I come up Maybe I'm really trying to focus on squeezing my upper back and by doing that. I'm losing my low back I'm losing my leg drive I'm losing the tension on my leg muscles and you know again. This is really really common So instead you've got to think about it as a leg exercise and as you start to row So we're let's do this. We're gonna do a little biomechanics lesson. So Force the the only place that we interact with the ground when we're standing on two feet is our two feet So gravity comes down pushes your entire body down and your feet have to find a way to Push through or transmit a force into the ground so that you don't fall over right What we need then is to not think about this from just an upper back perspective But we need to find the ground reaction force that's going to stabilize you. So as I'm bent over in this row I know I might even want to make sure that I'm Initiating the drive sending I guess energy through my heel to initiate my row That will help make sure that I'm kicking on my low body my lower body Muscles as I start to initiate this row if I'm just rowing here It's gonna be more likely that my knees start to bend and I shift my weight onto my toes like this And that just puts more pressure on my back and less oil my low back and less pressure on my upper back So instead I do my RDL. I'm in my right position. I have my slight ab feeling I have my hamstrings here and then as I row I jerk My knees a little bit. So I push my heels a little bit to feel them in the ground And that will just help me kind of get going and keep tension On my hamstrings and on my legs and in general your legs will get tired much sooner And they move a little bit so you can feel them better if you're really flexible like I am You are gonna still have a hard time feeling those lower body muscles Turning on and getting that little bit of change that little bit of movement helps you feel it a lot more So if you're you're doing these rows and you're not feeling your lower body Try that out