Most Advanced BACK & Lat Exercise Ever for Athletes!! Offset Leverage Barbell Row Justice Haynes

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Here’s Alabama football athlete Justice Haynes on a brutal offset leverage row. Since the new research on offset training came out last month showing its effectiveness I figured we’d keep on the theme. Sharp M, LoDuca S, Wilson J. The Effects of Offset Loading Versus Traditional Loading in the Bench Press Exercise on Muscle Thickness and Strength in Trained Males. Journal of Science in Sport and Exercise, November 2022.

Offset barbell leverage training is very similar to offset barbell loading in terms of the effects & benefits. The primary difference is that rather than placing more weight on one side of the bar to produce the offset stimulus, you’ll simply shift to one side of the bar. This places one side into a more biomechanically disadvantageous position & the other side into a biomechanically stronger position. Think of these as a combination barbell movements combined with a Pallof press.

Although the effects are similar to offset loading, this tends to produce even greater rotational forces the lifter will have to resist both on the barbell & their body. Although it’s difficult to overload these the level of core stability, anti-rotation, full body tension, anti-lateral flexion, & rotary stability are through the roof.

Although you can use a moderate loads & simply shift several inches to one side, you can actually perform these with just an empty barbell by shifting all the way to the outside of the bar near or at the collar as shows here. Just remember the farther over you shift the exponentially more physically demanding these become so start gradually shifted. This same strategy can also be employed on overhead presses, squats, lunges, deadlift & other traditional barbell movements.

Read more about offset training in full article at links below.

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