There's risk associated with any physically active endeavor, and weightlifting is no exception. Injuries to the back can be the most painful and difficult to remedy. In addition to proper technique, there are certain lifting aids available such as weight lifting belts to take the stress off of vertebral discs and make lifting weights safer. The bent over row is a popular exercise used to strengthen the muscles of the back. A weight belt is recommended when using heavy weight to perform bent over rows.
Step 1
Select or load the barbell with the desired weight. Position the barbell on the floor in front of you for easy pick up.
Step 2
Place the weightlifting belt around the waist and tighten. A belt is snug when it slightly squeezes the torso and is uncomfortable.
Step 3
Stand with legs slightly bent. Grasp the bar with an overhand grip, hands wider than shoulder width apart. With the back straight, lean forward from the waist. The bar should be at knee level.
Step 4
Inhale and hold the breath to perform an isometric contraction of the core, and pull the barbell to the chest.
Step 5
Exhale and return the barbell to knee level. Prepare for the next repetition.
Step 6
Loosen the weight belt after the desired number of repetitions has been completed and the barbell is returned to the floor.
Step 7
Wear a weightlifting belt when performing maximal lifts. A maximal lift would be a weight that when lifted, you can only perform 2 to 4 or 6 to 8 repetitions.
Tips and Warnings
- Wear a weight lifting belt only when performing heavy lifts. Loosen the weightlifting when the lift is complete and/or in between sets. This exercise trains the latissimus dorsi, teres major, posterior deltoid and forearm flexors. Leaning forward from the torso while holding the barbell uses the muscles of the spine isometrically. Vary the hand position in width and grip to work the back from various angles.
- Never round the back during this exercise. If you are accustomed to wearing a weightlifting belt during lifts, suddenly performing a lift without a belt can be risky. Weightlifting belts are not a replacement for proper lifting technique. High blood pressure and abdominal weakness may result from improper wearing of weightlifting belts. If you suffer from high blood pressure, wearing a weightlifting belt is not recommended.
Things You'll Need
- Barbell
- Weighted plates
References
- "Strength Training Anatomy," Frederic Delavier, 2006
- "Essentials of Strength Training and Conditioning," Thomas R. Baechle, 1994
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