How to do Inverted Rows, Bodyweight Rows, and Australian Pull-ups with Excellent Technique to Maximize Your Results & Minimize the Risk of Injuries.
Note: Inverted Rows are also commonly called Bodyweight Rows, Australian Pull-ups, Horizontal Rows/Pull-ups and some other silly names. They all describe the same basic exercise, which involves a horizontal upper body pulling motion using your own body weight as the primary resistance.
Note: the Lebert Equalizer is a great tool for inverted rows!
Anyone can do inverted rows (or a variation of them), but most people have some room for improvement when it comes to their technique. And that’s what this tutorial is for: to help you optimize your bodyweight rowing form to maximize your results and minimize the risk of injuries.
Note: I drafted this article four years ago and just today realized that I never actually published it. Better late than never.
Fat Is Officially Incurable (According to Science)
That was the title of an article that appeared on Cracked.com not too long ago, written by the senior editor, David Wong, in which he argues that being fat is scientifically incurable. In other words, if you’re overweight or obese, then you’ll most likely be that way for the rest of your life, with extremely rare exceptions.
Mr. Wong says, “The number of dieters who go from fat to thin, and stay there, statistically rounds down to zero. Every study says so. No study says otherwise. None.”
He even used the fact that Jared from Subway has regained some of the weight he lost, as if that supports his claim.
Do you even science, bro?
Needless to say, that’s a pretty bold and outlandish claim – and one that is not based in reality. And just between you and me, I think Cracked.com is going for the whole controversial, shock and awe strategy with this one (ya think?!?).
Now, upon first reading this, ahem…article, I thought I might descend into a bullet-by-bullet diatribe about all the inherent problems in his argument, but that felt like way too much work to get my point across. And honestly, it’s hardly worth the effort.
The Internet is a really big place, and it has created a sounding board for not just the truth, but also half-truths, sorta-truths, and extremely-ridiculous-nobody-would-believe-that-even-in-a-fairy-tale blatant lies, among other things. And if the senior editor of a highly-regarded website like Cracked.com can get something like this published, then there’s little point in expecting the Internet to improve in this area.
So, instead of going point-by-point through all the logical fallacies (because ain’t nobody got time for that!), I’ll just cut right to the chase.
There are people who believe, including some who want to believe, that being fat is incurable. God bless them.
But for those of us who don’t believe that nonsense, I have a message for you.
If you’re overweight or obese – if you’ve got extra, unnecessary, unhealthy bodyfat – then you are NOT doomed to stay that way for the rest of your life. So, don’t buy into that lie and the resulting cynicism for a minute.
And listen. Just in case nobody has told you this since you were a kid: you can do anything that you put your mind to – including radically transforming your body and keeping it that way for a lifetime. I don’t care if you’re 10 pounds overweight or 100 (or more!). It’s true. But that means you have to believe that it’s possible. And if you do, then it is.
And that should be the end of it.
But here’s the thing: going on a temporary, or otherwise unsustainable diet or workout program rarely works. And there is plenty of evidence that confirms this.
The truth is that you need to make lifestyle changes if you want to succeed for the long term. You need to change your habits and discipline yourself to make health and fitness an integral part of your life. But nobody wants to hear, believe, or accept that because it’s hard.
But as soon as you do, endless possibilities appear on the horizon. And when you start to act on them deliberately and consistently, everything changes.
All of a sudden, you’re different than you were two weeks ago. You can’t exactly put your finger on what it is, but you know it’s true. Your family, friends, co-workers, and acquaintances will start to comment that you look different (or act different). And if you keep going, you’ll be a whole new person in a matter of months – even if it takes your body longer to catch up. And in a couple of years, you might not even look like the same person! And it’s because you chose to change. To do what it takes. To conquer.
Because you believed in yourself.
So, don’t ever stop believing in your potential. And if someone comes along and tries to convince you otherwise, drop them like I just dropped Cracked.com.
You’re not too old, too fat, too weak, too injured, or too ANYTHING to change for the better. And don’t you forget it!
Note: If you can handle the truth, please sign up for my new weekly fitness newsletter here.
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Health-First Fitness Coach
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If you’re looking for some health and fitness shortcuts that actually work, you’ve come to the right place. Here are some of the best…
- Cover your bases. Set goals, make a plan, have a plan B, and get whatever support you need to keep going when the going gets tough.
- Work harder than you have in the past. Get and stay out of your comfort zone.
- Be consistent. Stick with your plan long enough to see results. Finish what you start.
- Manage your time like a boss. Become the CEO of your life. Have your days and weeks planned. Cut out the non-essential, and don’t let low priority tasks supersede higher ones.
- Don’t let the winds of life blow you off course. When “life happens,” adjust your sails to both deal with the current situation and also get you back on course.
- Hire a professional. When all else fails, get the help you need from someone who knows best instead of trying to “wing it” on your own.
- Stop looking for shortcuts. Shortcuts might work when you’re driving, but they rarely work when you’re training. So, start doing what works – what’s always worked, and what will continue to work: the tried-and-true basics. They’ll get your further, faster, and for longer than any quick tips, hacks, or shortcuts ever will.
And if you’d like to join a community that revels in the slow and steady approach to achieving extraordinary fitness for a lifetime, click here to sign up for my free weekly fitness newsletter.
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How Clubbells and Kettlebells Compare, Contrast, and Complement Each Other – The Pros and Cons of Each, Key Differences, and the Best Exercises for Each Tool
What are the key differences between kettlebells and clubbells (or other weighted clubs), and which tool is more suitable for you? Let’s find out.
6 Critical Tips, Fitness Standards, and Workouts to Prepare Your Body for the Zombie Apocalypse
They’re coming. And they want your brainz.
And if you want to improve your odds of keeping YOUR brainz in one piece, then you’d better pay attention. Because when the poo hits the oscillating air distribution unit, and the dead rise to feed, your fitness level will immediately transition from being a commodity – even a novelty – into a primitive survival tool that will largely determine your odds of being eaten by a moaning, groaning, animated corpse while you’re still very much alive. And if you’re not ready when it happens, then congratulations! You will instantly become the low-hanging fruit. And zombies love people who are out of shape. So, good luck because you’re gonna need it!
Now, the good news is that zombies aren’t the brightest bulbs in the bunch, and most of them move really slowly. So, there’s no need to become a super-athlete, but you may want to take some small fitness measures so that your body doesn’t put you at a disadvantage and expose you to unnecessary risks…such as the massive number of insatiably-hungry undead who would very much like to eat you and don’t think of much else.
So, in this quick and dirty fitness guide, I’ll walk you through what you need to improve your odds of surviving.