POSTURE ENHANCER!!! Eccentric Isometric GHR Row

Want to dial in your rows build a ridiculously strong and functional posterior chain? Try performing eccentric isometric rows using the GHR station as pro baseball player and MBL athlete Austin meadows shows here.

Once again huge thanks again to everyone for the incredible support, sales, comments, and response during this week as I launched by massive book and eccentric isometric training program MOVEMENT REDEFINED. Don’t forget to use code AHP20%OFF at checkout for 20% off until end of the year.

As mentioned yesterday, this entire week I’ll be highlighting one eccentric isometric movement pattern each day to cover all 7 basic human movement patterns I cover in the book. With that said today I’m highlighting the row.

Performing rows on a back extension or glute ham raise station are extremely effective for crushing the entire posterior chain from head to toe. Besides promoting incredible growth and strength gains particularly in the mid and upper back musculature, it does wonders for improving form, posture, and spinal alignment not to mention crushing the glutes and hamstrings.

In addition it’s nearly impossible to use excessive range of motion on the pulling mechanics as the steep angle keeps the elbows from drifting too high at the top thereby avoiding faulty shoulder mechanics and ingraining 90 deg joint angles. This range of motion topic in regards to optimal body mechanics is something I provide great detail in the book highlighting proper mechanics, ROM, and joint positioning for each foundational movement pattern.

Additionally you’ll notice I have Austin incorporating the rotational grip component as he rotates the kettlebells throughout the set. This is something I often implement with many of my athletes as the pronated grip enhances eccentric elongation in the stretched position while the more neutral grip promotes increased intramuscular tension in the fully contracted position.