TGR Training Camp #9: Bent-Over Row

Hey skiers & snowboarders! Crystal Wright here from Wright Training here in Jackson Hole. This is the ninth and final installment of our TGR Ski & Snowboard Training Camp, which will get in you killer shape to crush the slopes this winter with minimal equipment and gym experience. Today's exercise, the Bent-Over Row, is great for your upper back and rhomboids, helping to open up your chest and prevent injury. Here's how to do it:

There are three different ways to do the Bent-Over Row. The first involves placing one hand on a bench while bending from the hips at a 90º angle, tightening your core, and pulling the barbell up until your hand touches the side of your ribcage while you keep a completely flat back.

The second position involves getting one knee and one hand on the bench and pulling the weight up with the opposite arm. Same technique as the first position (flat back, pull the weight until your hand touches your ribcage), but more of your weight is supported in this position and it is the easiest of the three positions.

The third position–the Kneeling Bent Row–can be done if you don't have a bench. Hop into a lunge position and lean your forearm on the knee of the front leg. Keep a flat back and pull up from there.

You really want to be squeezing through the shoulder blades to get the weight up. Don't twist with your back to get the weight up, and do not squeeze your traps, either.

Find a weight that allows you to get through 6 rounds of 6 reps on each side of the body, then progress in weight until you're doing 6 rounds of 8 reps.

Thanks for taking part in the first annual TGR Training Camp with Crystal Wright of Wright Training. Get fit, stay safe and injury-free, and have a great winter!