Ischemic Pronated Grip Row
Get ready for the most challenging rowing sets of your training career. The ischemic pronated grip row will activate a large percentage of the back musculature. A pronated grip requires the palm to face the floor. Set the seat height so that the elbows are in line with the top of the rib cage.
Ischemic pronated grip row
A chest supported rowing machine is necessary for this particular execution to promote the proper form. Keep the head in the proper position by looking straight ahead and push the chest out to maintain a great rowing position. The objective is to work the latissimus dorsi and smaller support muscles.
Watch Dr. Eric Serrano and Scott H. Mendelson perform an advanced ischemic strength training session.
Keep the elbow of the static arm back to gain the full benefits of every rep. Dr. Eric Serrano MD tells Scott H. Mendelson to keep the elbow back during the set. It is important for the other arm to go through a full range of motion during the set as fatigue begins to accumulate.
Extended time under tension
Time under tension is the total time length of a set determined by the number of reps and the timing of each portion of the rep. For example three seconds to lower the weight from the contracted position to arms extended. One second at the starting position. One second to row the weight to the contracted position and finally a one second pause in the contracted position.
During this particular video Scott H. Mendelson uses a quick tempo due to the high weight load. We advise our clients to use more moderate repetition speeds when learning ischemic movements so they can master the proper form.
Personalized training and nutrition plans
The muscles and nervous system catch on very quickly to training stimuli. Personalized program clients use programs with strategic changes made every two to three weeks to maximize rates of body transformation.