Revisiting the Barbell Row with Mark Rippetoe

Rip discusses some details and lessons learned while doing the barbell row over the last year.
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[@federiconunezavila6610]

The supaaaine grip

[@Cp0455]

Hhhwhile....

[@studiocaffs]

Hip draaaaahve

[@YuYuuHakuNerd]

Sets of Fahve

[@clementsebastian1977]

Haaaaaiiing

[@balasaravanan500]

Why am I reading with his voice..!? 😂

[@MATRIX19257]

How great is Mark. He teaches us, he learns more himself, then teaches us again

[@anthonydude]

Shame about the crap he's teaching

[@rogerlawton2240]

anthonydude Maybe if you cry about it you'll feel better.

[@anthonydude]

@@rogerlawton2240 sorry, I didn't mean to insult your boyfriend

[@MrDanielWP]

Here, so you can actually learn how this exercise is supposed to be done, rather than wasting your time on this clown: www.bodybuilding.com/exercises/bent-over-barbell-row

[@MrDanielWP]

@@simonadventures3727 - Your comment is off base. And, I do strict bent over rows with similar weight to what Rip is doing in the video.

[@SSSauceyBuns]

Just needs to touch the belly, you say? Thank God for my beer belly and T-Rex arms

[@connorw360]

I have chimpanzee arms and not a very big belly

[@MrDanielWP]

Lol

[@KyleHohn]

In here with the real tips

[@EnlightenedRogue24]

🦖

[@haczabim]

Captain Kirk?

[@Keyboardbeatz]

I have a 70 inch gut and can do 600lb barbell rows. if it touches the gut its legit, haters gonna hate

[@ronburgandy3339]

I’m late to this but you win haha.

[@ObeyDarkElf]

Kyriakos, is that you?

[@elmerolion2424]

😂😂

[@louisc.8788]

I really like how you keep updating your material as you learn. I think a lot of people would be concerned with their ego in regards to that, I’m glad your not one of them.

[@jazeeradxb]

You're*

[@kalliades]

Its been a hawhile since we've visited Barbell Row. Ready for the dhrahve.

[@karansoam]

Respect for acknowledging one's own shortcomings and coming with something better.

[@yew2oob954]

Yeah...imagine he didn't just use his own experience as a reference...imagine a group of people that study it, observe, theorize, test, and compile/share in info...you know...like Exercise Science. Which, according to Rip is "b*llsh*t" but interestingly he eventually comes to the same conclusion.

[@CigEconomy]

​@@yew2oob954Except 99% of the time it's literally the opposite lmao "bro science" guys say something 50 years ago, science guy says "um source??? 🤓" and then 50 years later some study comes out confirming the bro was right all along.

[@yew2oob954]

@@CigEconomy Nope, try again. Bro science is by definition not right. Science doesn't eventually agree with Bro science. Science is an ongong investigation not a conclusion.

[@geneharrogate6911]

'Over the mid foot' is the 'one weird trick' that is actually legit for much barbell work.

[@no_lft_shft]

This channel is EXACTLY WHAT I NEEDED!!!

[@ariyesh]

takes a big man do make a video like this. i do appreciate it

[@maximusstrength157]

Love it ! New content on the day I needed it the most :) Keep them coming Rip!

[@markc1844]

Wow! Its bugged me for years my occasional tendon issues, this video has given me the answer! The Grip - thanks so much for this.

[@rynfear]

Thanks for the tips coach

[@jeffreybabino8161]

Great video thanks again for your time and help 🏋️

[@walterstevens3874]

Glad to see the revision from supine to prone grip. I tried supine briefly in the past, and I could tell it was way too stressful on my elbows.

[@zetsui0411]

0:55 supine on warmups, then flip on the other 2:22 knee rebend is fine Always do it from the ground

[@falair88]

Thanks for the quality video ripp

[@johnnystill5587]

Thank you Mark! Since I began Starting Strength several months ago, I have safely increased my strength beyond anything I ever imagined I'd do, without EVER injuring myself. I disagree with your politics, but love you and the program you invented. It's really making me feel young and virile. I'm 57 years old and feel and move like I'm in my 20s, completely free of pain. The squat as taught by you, has made me more flexible than I have ever been in my life. Thank you Mark from the bottom of my heart. I will begin rereading Starting Strength again tonight.

[@tommyharris5817]

Hi bud, you still training hard? Any changes you made since your comment?

[@SweatyWalrus]

THANK YOU!! I’ve been saying this. Wow do I feel on a high horse.

[@sotirisdariotis4329]

Nice.Started doing them and they are awesome.

[@anthonyluisi7096]

Add them in if their appropriate for you , leave them alone if their not ... best advice ..👏👏

[@anthonyluisi7096]

Platosbeard , I wholeheartedly concur 👏

[@Goremachine]

Another reason for powerlifters to be fat. Missed reps you say? Not with a 60 inch waist!

[@BlahBlahPoop617]

Stop your fat shaming!! REEEEEEEEEEEEEEEEEE

[@liquidoxygen819]

The row isn't a powerlift though I think it should be, but it's not

[@kerberos623]

I actually had a 60 inch waist, thankfully down under 50 now

[@RetreatHell518]

@@kerberos623 at my biggest mine was 47 inch, currently at 35 (:

[@kerberos623]

@@RetreatHell518 good on you! I am trying to get down more, but stuck at 48 for now. 8)

[@beskeptic]

Papa Rip is awesome!

[@5knapp5]

Been doing these wrong 😂 thank you, Rippetoe!

[@TruthTriumphs786]

This has helped me gain mass...Great workout

[@daveb5416]

fahve bayh fahve rows

[@antonpersssoen]

dave b Hahahahhaha

[@bmstylee]

Gotta get mah fahves.

[@StarSlingerUK]

Rip is the real OG!

[@Morlon23]

If I recall correctly, in the book a rep volume of 8 reps is recommended with a low enough weight. Now here, Rip talks about heavy weights, hence the overhand grip. Did the recommended rep count change? And if so, to what? Maybe 3x5 like most lifts in the program or more like a 5x3 like the cleans, since both need to be explosive?

[@robdixson196]

I can testify to the fact that biceps tendonitis takes roughly.....forever to get rid of.

[@IgnatiusCheese]

@Rob Dixon fucking sleeping like the mummy with arms stretched out over a pillow

[@aaronherrell5570]

Yes it does and it really sucks when it's all good it just jumps to to opposite arm..😖

[@collinhansen7477]

I got rid of mine by tearing my pec off the bone. No lifting for 3 months. All my tendinitis was healed.

[@tommyharris5817]

@@aaronherrell5570 Are you ok now?

[@Alejandro-te2nt]

I got my supine bb row up to 200 and then it became really taxing on my tendons so I dropped it down to 185 and just added another set, worked back up to 195 then dropped down to 180 and added another set. but I try keep in mind that this is assistance work and not to prioritize increasing it like I would the main lifts

[@patman4917]

you are smarter than 99% of the gym bros out there

[@nullvektor9922]

What is your main exercise for back then? Deadlifts don't count and unless you're doing heavy weighted pull ups or T-bars, I can't think of a better back exercise to go heavy on.

[@Alejandro-te2nt]

@@nullvektor9922 If my tendons are feeling good I might do some heavy barbell row sets and then switch to t bar next time to give the bicep tendons time to recover. I do heavy SLDL's for the hams and glutes, pull ups and behind the neck press for upper back and strengthening the rotator cuff and every couple of weeks on a conditioning day I'll do a really heavy farmer's walk to test my overall progress because once I get stronger I want to get into strongman so thats like my test of "can I move with heavy weights?" and theyre obviously great for the postural and stabilizing muscles.

[@anthonyesh2934]

I've been training the lift weakly too!

[@dakotagower86]

I train all of my lifts weakly. Was prescribed gallon of milk per second to fix this.

[@robbertvandermeijden]

Yeah, I'm still weak on all my lifts too...

[@gabrielromero5803]

What about the supine grip in chin ups? Is it better to change to pronated grip pull ups? Thanks.

[@manishk9746]

This is guy is a genius.

[@totallyraw1313]

Do you mean too much stress on the proximal or distal bicep tendons?

[@Sandemose]

Demonstration at 4:00 and forward shows missed reps since no touching belly?

[@stopher101]

I’d have called that a pendlay row personally. But great video and quaking with fear daring to argue with the great Rip

[@csn583]

Haha, right? I've always done my rows strict with minimal lower body involvement. Hard to see that being "wrong" but I certainly won't say this isn't a valid alternative!

[@dutch4066]

What about breathing?? The same as the Deadlift? Take a deep breath, pull drop than breath out? Or breath out after the pull at the top (belly touch)???

[@user-ge5yc8gj2j]

good!

[@BryonLape]

Two months after this was posted, Rip corrected my dead lift in that rack (yes, I posted my video)....and holy crap...he's wearing the same shirt....

[@chironow3446]

Swiss bar neutral grip? Or swiss bar slight neutral grip?

[@MeinNameistCarlos]

I have the problem, that my elbows are in a different position. My right elbow is more tucked in than my left one. It feels natural for me, but I don‘t have any idea how to fix it.

[@calj27]

Ben Herbert same, my shoulders are misaligned as fuck

[@Nick-ng5fb]

Yeah same... if I close my eyes and hit a double bicep pose to where it feels natural, one arm and shoulder will be higher than the other.

[@MrEazyE357]

I have kinda the same problem in that one of my arms is always in a different position. It becomes apparent during quite a few different exercises and it drives me nuts!

[@1111poul]

If it doesnt effect your training, and It doesnt Hurt - is it worth noting? Seriously. Does minor muscle imbalances really matter? Everyone has imbalances, and in most cases they Are not a problem, because you dont notice it. I know my right lat is bigger than My left, but it doesnt matter. Its a TWUD - Time Wasted on Useless Details.

[@Ardepark]

You should probably focus on the primary lifts (squat, press, benchpress, deadlift), which will tend to balance you out after some time.

[@tylerlamb9930]

If you did this without a shirt on, would this be a main lift?

[@yetigriff]

Aren't those Pendlay rows?

[@idk-jb7lx]

Yeah, Pendlay rows are one kind of barbell rows. "Barbell rows" is an umbrella term.

[@garretttringale436]

Not positive, but I believe pendlay is zero hip movement

[@OllieMartinGamer]

No

[@chefkoo]

I do the supine grip with an EZ bar. Takes care of the bicep issues

[@javi8129]

Awesome

[@chrisrobson2203]

I like to superset barbell rows with barbell bench press and I'm striving to push and pull the same weights and volume for each movement.

[@gravitytraining6516]

I certainly miss the barbell row. Ran it on 5x5 and Madcow but now focus on increasing my chin up on a 531 template. Still, rowing is satisfying, prefer it to benching.

[@atavax6094]

theres room for both. you should be doing *some* vertical and horizontal pulling no matter your program. except for maybe powerlifters during a peaking phase.

[@chuckharper9129]

Wish you would add the row to your app

[@ToDaMn]

Whats your stance on the pull up Rip?

[@NorthenTasawwuf]

This looks like deadlift rows, which are great.

[@walterstevens3874]

Glad to hear Rip point out the problem with supine grip. I tried supine once and hated it for various reasons and like it for none,

[@dimpsbiliou5478]

I would like to add that its a perfect exercise for all gamers who sit all day with arms on the keyboard. All shoulder pain goes away in a month!

[@jokecukie]

Shoulder pain might be more complex then do this one excercise

[@dimpsbiliou5478]

@@jokecukie If you are a setendary person 99% of the time the Row gonna fix you. Also the deadlift. Only 1% of cases need further investigation and usually are people with injuries from the past.

[@jauume]

@@jokecukie a lot of joint pain goes away when you start exercising

[@MaRaX93]

Cringe

[@Erik-ko6lh]

I have been doing supine rows on my light day. If I get serious with barbell rows I will switch to prone.

[@siddislikesgoogle]

I´m using these to counterbalance my bench, but I would ask if I bench 315, how much should I aim to be rowing to balance myself out? is it a 1:1 ratio? I´ve only just transitioned from machine rows so I´m well well below that mark....

[@ishkalola]

I row about 10% more than I bench but I don't know if that's normal

[@siddislikesgoogle]

@@ishkalola I think you must have a really strong back my dude

[@ishkalola]

@@siddislikesgoogle Lol I'm 70kg benching 70kg and rowing 78kg, I don't have a strong anything. I tend to find when I haven't lifted for a long time my bench and row are the same, but bench usually stalls first.

[@mrsprinkles1641]

Man he's strong

[@Samyaza1]

"You need to touch your belly." *Shows blonde kid trying to row 315 but can't touch his belly*

[@conchubhar9492]

@Becoming Godsize Why are you defending this guy so much? Regardless of what you say, in the video Mark very clearly stresses that it has to touch your belly to count as a rep while the video playing in the background shows someone not touching their belly. It does not matter how much you love that blonde guy, it is still hypocritical and we are rightful to point it out.

[@dinoXAs2]

Bad bad video.

[@connorw360]

It does touch his belly?

[@tylerlamb9930]

It does touch his belly.

[@robbybee70]

I mean if he had a belly that's where it would be so

[@lorddarius8417]

KZbin put ads about fixing your lower back pain right under this video 😂

[@vrtladept]

Now I see this after giving myself golfer's elbow trying out a supine grip....

[@BryonLape]

He used the supine grip in the video with Niki. Nuts.

[@user-zz5og2lf7p]

Hip draaaahve

[@usbsol]

Why do the knee rebend?

[@monkeyxpwner]

What do you do if you don't have a belly Mark?

[@waltersobchak6546]

Thank you, Sir!

[@humanname6534]

So can I do this instead of power cleans?

[@Tommyblueeyes]

absolutely, Great movement, just as beneficial as powercleans. itll hit your lats, traps, rear delts and biceps not to mention build grip strength in your hands and strengthen your forearms

[@_swagmeister]

David Ward book says no

[@Wizard-ys3vf]

If your feeling these in your lower back more than your lats does that mean that you’re going too heavy or that you’re lower back is too weak ?

[@bodhi1021]

From my experience I assume it's because you don't know how to set your lower back and instead contract it to move the weight. Instead, set in extension and hold tight to make it a proper transmitter of force. Heavy deadlifts teach you this.

[@Wizard-ys3vf]

@@bodhi1021 I’ll give it a try thanks

[@JesseGilbride]

Everybody should do rows, in my opinion - despite not being in an advanced stage. It's a fundamental human movement, like the other 3 cardinal shoulder movements. How they're done may differ, but it can't hurt, only helps (when programmed properly).

[@joshuaadams181]

What if i increase my belly size

[@Joshehanson]

Are his shins touching the bar at the bottom?

[@treesmasher823]

The absolute best replacement for power cleans

[@johnh6928]

i did supine grip and got elbow pain for a while

[@saintapathy]

seems like I can only do supine grip for BB row. I got some tendinosis issues with the left forearm. Top of my forearm is like shredded taco meat. Ugh.

[@Tommyblueeyes]

@@saintapathy yeah supine grip feels good, but will play around with your tendons...same as dumbell curls

[@Kabra2012]

Hmmm, I've been using a supine grip bb row and a close grip bench press on my arm days recently. I like the Supine Row as a heavy arm day pull rather than doing chest curls like many recommend. I also stand by close grip bench as a heavy arm say push and see the Supine Row as an ideal complement. So far, I'm keeping the weight and volume equal for both. I probably need to really think on the injury potential though

[@PianoBlackTrimRep.]

Anyone else remember the squat video where the guy has his back at a 90 degree angle?

[@Tommyblueeyes]

haha yeah more like good mornings, i still think the best way to squat is mid-bar

[@crucifixgym]

Finally an exercise where I need a belly.

[@KB-vv8gr]

Mark Rippetoe is much smarter on the subject of strength training than me, and also stronger than me. Still I'm shocked it took him this long to announce that a supinated grip isn't the best for the row. But good on him for changing his stance.

[@AgeTheStoned]

K B I like the supine grip for strict bodybuilder style rows. For this style 100% prone

[@MrDanielWP]

It doesn't matter how you grip with this style of row. If you do it as is shown in this video, you're targeting your lower lumbar spine with extreme weight. If your elbows get hurt first, maybe you won't slip a disc. Might be better to use a supine grip, in the long run.

[@454Casull]

@@MrDanielWP At start, you're driving up with your legs much the same as you do with deadlifts, but with less weight. I can't see this being any more dangerous than a deadlift, and probably even less so.

[@dafunkmonster]

Daniel Peer “you’re targeting your lower lumbar spine with extreme weight” LOL! Wait til you see a deadlift, bud.

[@MrDanielWP]

@@454Casull Ask a chiropractor or PT.

[@treesmasher823]

Better than doing power cleans on light day.

[@rickygarcia6441]

How many of y'all have accidentally hit your kneecaps real good while doing these?

[@gregnajar]

Not this but it happens every time I go down to reset for deadlift reps

[@kevinjbonetguadalupe1729]

Hell yeah, if your kneecaps dont hurt, you're doing it wrong

[@tommyking8560]

@Kaixa 913 your comment is so true 😂😂

[@rchill4556]

Seems like these weights are way too heavy. I do these with weight I can control on the way down. Is fighting the way down not worth it?

[@skullkid112]

Anyone know rips best deadlift?

[@jabberwock14]

639 I believe

[@jamok3]

I'm glad I watched this. I lowered the weight because I thought I was cheating when I went heavy but what you say makes sense.

[@AjaychinuShah]

Damn you too, too much quantity Dark Deep Sleep DDS, maybe you have that moustache too on the between eyebrows?

[@AjaychinuShah]

btw, do you have 45 Arseth Vade location?

[@scottrc5391]

That rapid deloading/reloading of your spine which happens if you sink your hips down mid-lift ("cheat") seems like a great way to blow a disc if your spine isn't held strictly neutral throughout the motion. For that reason, I see this form of barbell row more like an olympic lift.

[@blutilol]

explain how

[@scottrc5391]

@@blutilol It is merely my conjecture, consistent with the generally accepted principle of performing movements slowly and smoothly, without any sudden jerking. In this case, the momentary deloading might result in you [involuntarily] releasing tension from your spinal erectors which could cause your spine to deviate from the more protective neutral position, and in this case the loss of spinal form would be occurring immediately preceding the "reloading" of your spine as the weight moves rapidly downward. The force required to decelerate this weight is higher than if it were lowered in a more controlled manner. Rip apparently does not believe in an eccentric phase for the barbell row but you can see both people (himself included) doing the rows here do make some effort to slow the descent of the weight. If you get sloppy and catch your spine in a bad position on that downward part, it could be a recipe for herniation. It's not that you can't do rows this way safely. It's just that there is more potential for injury, as with really any dynamic power movement. Problem is, most people aren't as cognizant of their lower back position during rows as they would be with say, deadlifts. I read somewhere that Ronnie Coleman probably hurt his back doing rows (where he used similar form), not squats or deadlifts. Those leg presses probably didn't help either.

[@nealesmith1873]

I'm 48 and do these with supinated grip every week and it is just fine. Just build up to it slowly.

[@bryanwaitman586]

I don’t have nearly as much belly to pull to, hell I’m pulling it another foot plus. So what about guys that don’t sport the pot belly ?

[@freeaolcd]

I need to start doing these babies

[@InvisibleHotdog]

I like Matt Reynolds' version better, using back extension to start it

[@samozeleznaterapia3643]

its same with heavy chins. Something biceps related gets inflamed.

[@barbellbilly]

6:53 do these touch?

[@naderzein2435]

Not even close to my eye.

[@Sheikbaby]

Play it in 0.25 speed. It touches

[@barbellbilly]

@@Sheikbaby right, the second rep looked sus, but 0.25 shows it touching.

[@mikemusgrove9654]

Caller Woolam credited this movement, or something very similar to moving his deadlift up. He referred to it as sort of a “deadlift row.”

[@tclark3141]

Should a hook grip be used for this?

[@gravitytraining6516]

You'll quickly find out that a hook grip isn't as strong as double overhand for this exercise. That's my experience

[@sleepingtube]

You're gonna be rowing significantly less than your deadlift, enough to where you should be able to double overhand it

[@cptprice7213]

Double overhand with or without straps

[@mfa-FH]

Submax weight, no need strap or hook

[@akeldama09]

Hookgrip all day

[@mrmrlee]

Compared to a dumbbell row there doesn't seem to be a clean concentric motion on these, more of a jerk/drop movement. I'd prefer reps with less weight and better form. His August 2017 vid on this seems to show better form.

[@michelef406]

I saw this video from Barbell Logic: kzbin.info/www/bejne/p5OohGqhaa13nJo, the technique is the one taught previously. Is there only a difference in regard to the weight you can pull or there are safety concerns as well? I mean, is this new version also safer or does it allow you to simply lift more weight?

[@SteveO410beast]

The way he does them looks more like a pendlay row. It's more explosive than slow and controlled. Love Rippetoe though and he knows much more than I do.

[@lb3598]

why is a supine barbell row harder on the biceps tendon than a supined chin-up? i dont understand that, isnt it the same wrist position, same movement for the arms and thus a similar stress for the biceps tendons like the chin? i always thought that a supine BB row could be even safer for tendons than the chin, because I can perform a proper warm-up routine like in the other lifts while the chin more or less starts with the working set (unless bodyweight chins is already an easy warm set for the experts which i am not) can someone explain?

[@trojanguy85]

Vertical vs "horizontal" pulls.

[@lb3598]

@Corey Lambrecht I see, so a "controlled" supine row would be less stress for the tendons but also less training effect?

[@georgewebb1792]

Your body weight is probably not 315lbs so the stress to the tendon(s) isn't as severe

[@thearchives446]

@Reality Ray yeah i quit weighted chins

[@kushagrasingh7731]

Will my lower back be hurt by this ?

[@MohamedMohamed-ki4wk]

Not if you get in the right position

[@davidsimms6441]

Rip doing 320 for rows what a beast

[@mikejohnston7628]

Says to keep back straight rows like a scared cat

[@martinskamla6789]

I find his form rather odd too I mean his lumbar spine is neutral-ish but really not there in my opinion

[@OscarRichardson]

He has thoracic kyphosis. That's his straight back.

[@getstrongby4038]

@@OscarRichardson hmm I wonder why he has this. Should he have done something to correct tha over the years?

[@OscarRichardson]

@@getstrongby4038 I think it's something that developed over the years, I suspect it's related to his injuries. He had a habit of getting thrown off horses and motorbikes.

[@getstrongby4038]

@@OscarRichardson yeah I only asked that because it's usually a case of a weaker upper back. Which wouldn't make sense really but I guess the accidents could explain it

[@walkingtaiwan977]

why is his back not straight?

[@RudeReaper]

How old Is mark and he's pulling like 3 and sum

[@dimpsbiliou5478]

1 more thing its wrong about the Row is that the range of motion is short in round belly people

[@positive-responsibility]

He said pronated grip should be done when we do the barbell row for workout sets. Except warm-up sets.

[@chrisavg8575]

So wait...I'm a novice and on the app of starting strength it says to do Barbell rows 5×5 as usual..and rip says in the end that It's not for novices or intermediates?did I get it right?