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If you think it just looks like an awkward shoulder shrug then you've definitely never really reaped the full benefits of the exercise. The BOR as above is not a vertical up and down motion, it is...

Who ever was the original inventor of BOR and their specific intended body angle is irrelevant.

It is much more important to understand why you are bent over rowing. What is the purpose of you...

These days, I just do them like cailer woolam and I haven't looked back since.

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Typically, the top set has a lot more body english going on but the second set will be lighter with...

I thought Monday was national bench press day... that's how its always been for the past 10+ years as far as I can remember. Its the beginning of the week and everyone is getting back to the grind......

Retraction isn't really a function of the lats. That has much more to do with the traps and rhomboids. Full/max depression of shoulder blades will fully activate the lats.

If you don't believe...

What I've personally found is when I do a million reps of crunches, they never really did much for me... I've tried weighted versions as well but they never really helped. What really got the...

Never really been a fan of the cable crunches... Sometimes I'm not really sure what muscle i'm using in the process of getting that cable down. My neck, my forearms, or is it my abs?

IMO, the most...

You look significantly better than the last video you posted. Overall it is very acceptable in my book.

What I love:
- Absolutely fantastic how the first movement you do is HIP HINGE and then...

If you keep failing the upper body lifts and having to continually deload then you are definitely not getting in enough quality work volume for the ohp and bench.

One solution to break through a...

Perhaps, let me convince all of you to accept a different point of view?

What is the most extended position or stretched for the biceps? When the arms are completely straight right?
So what is...

Progress to "greasing the groove". First week we would do sets of 1 pull up spread through out the entire session. Example would be do 1 pull up. Go do a set of squats. Do another pull up. Second set...

A few years ago, I convinced my gf to start lifting. Problem was that she couldn't do a single pull up. Pretty common story right. Anyhow we crashed that barrier with using the assisted pull up...

You need quite a bit of work to be honest.

Hips shoot up first, mid back rounds and your legs lock out way before your back does. Then you're forced to finish the second half of the lift with a...

The rows will give my rear a mild pump at best... what really gets them engorged with blood is when I do like 6 different variations of band pull aparts (red band) totaling over 100 reps.
I actually...

Shoulder blades neutral with slight depression.

No retraction. Stand up straight and do a full retraction, notice your hands sliding up a few inches? That's increasing the ROM and making it harder.

You look completely normal.

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IMO if you haven't truly grasped what a DL is existentially suppose to be, the best way to set up for it is how kelly starrett teaches it. LOAD ORDER.
1) Brace your core (breathe into...

As soon as you strap on a belt and load a plate you'll automatically arch a bit and your legs will naturally cross behind you because there is really no other position to be in...

That's not to...

Beginners and novices don't have "weak points" because they are just simply weak overall. Build a solid foundation first (2 plate bench, 3 plate squat, 4 plate deadlift) and then you will be...

Your stance is fairly wide... its like semi-sumo?

Rule of thumb is to pretend like you're jumping as high as you can. The width you take before you jump is a good place to start... Some people go...