CategoriesExercise Technique Program Design Strength Training

An Ode to the Meadow’s Row

As odes are concerned, you can relax: this post is not a poem.

However if I were to give my poem writing skills a test-drive it may look a little something like this:

Meadow’s Row, Meadow’s Row.

Thou shall build superior backs.

Lats, lats.

More lats.

I like bacon.

Copyright: 20er / 123RF Stock Photo

 

Seems how I won’t be giving Langston Hughes a run for his money anytime soon, lets get into the meat and potatoes of the Meadow’s Row and why I like it so much.

First off, John Meadows, the guy who popularized the movement, is a brick shit house:

It’s long been a staple exercise in his routines, and, if you want a back the size of Nebraska, like John, you’d be remiss not to start peppering it into your exercise routines as well.

I’ve been a big fan of the Meadow’s Row for awhile, ever since I first saw John mention it in THIS article over on T-Nation a few years ago. It wasn’t until earlier this week, however, when I posted the picture below on Instagram that I felt compelled to write about it.

Julian getting an early introduction to one of my favorite back exercises: the Meadow’s Row.

A post shared by Tony Gentilcore (@tonygentilcore) on

Basically, someone saw the picture and asked if I’d discuss coaching cues and provide a few videos?

Given I’ve been in a little “coming up with new content funk” I was more than happy to oblige. So, here you go.

The Meadow’s Row

 

What Does It Do? –  I’d like to preface everything by saying I do feel it’s important for most trainees – especially beginners and intermediates – to pump the brakes a little and learn to perform a strict 1-Arm DB Row first.

You can start HERE.

But also, check out THIS article from Lee Boyce.

The 1-Arm DB Row should not be performed in a straight up and down motion. This often leads to faulty mechanics and people “rolling” their shoulder(s) too far forward due to excessive humeral extension.

The resultant abducted and anteriorly tilted scapular position makes it cumbersome to target the upper back muscles, which is kinda the point of the exercise in the first place. So, there’s that.

Rather, the more kosher way to perform them is to have the DB move in an “arc” fashion; forward and back. This does two things:

  1. When conjoined with the cue “bring your elbow to your hip or back pocket” it prevents the elbow from going past the midline of the body, avoiding that “rolling” of the shoulder mentioned above.
  2. It matches the fiber orientation of the lats, which is what we’re really trying to target.

Side Note: I also agree with Lee that you can only be so strict with the DB Row for so long before it loses its moxy.

Meaning: I think it is important to be strict – at first – so that you can target the scapular retractors (namely, rhomboids). However, it won’t take long before the limiting factor of how much weight you can use is, you know…being strict.

As Nick Tumminello notes in THIS excellent article, two things to consider are the Resistance Curve and Strength Curve of any exercise.

The Resistance Curve: This refers to how the load changes throughout the range of motion based on changes in lever-arm (or moment-arm) length.

The Strength Curve: This refers to how your strength changes throughout the range of motion of a given exercise, which is due to a principle of physiology known as the length-tension relationship or the length-tension curve.

Photo Credit: T-Nation.com

Muscles have the lowest potential to produce force when they’re either fully elongated or fully contracted – somewhere in the middle is when they produce the highest amount of tension.

Moreover, when performing a horizontal row (like a 1-Arm DB R0w) the lever arm gets LONGER at the end range of the concentric motion (when your humerus is perpendicular to the ground).

As Nick notes:

“This is why you often see lifters pull the weight halfway with good form, then jolt it the rest of the way when doing exercises like barbell bent-over rows and one-arm dumbbell rows. It’s also why you see so many people turning their torso towards their rowing arm as they pull the dumbbell in on dumbbell rows, along with seeing people staying too upright on bent-over barbell rows and one-arm dumbbell rows, or leaning back to far when performing seated rows or machine rows.”

Anyways, I’m a firm advocate for coaching strict technique in the beginning. But we also need to recognize said strictness can be a limiting factor if muscle growth is a goal.

And, it is…..always……….;o)

By all means, be strict!

Just know you (likely) won’t be turning any heads or building an impressive upper back with your “strict” 45 lb rows.

So What is it About the Meadow’s Row That I Like So Much?

  • It builds ginormous backs.
  • Specifically, it hammers the lats (which is your largest back muscle).
  • It makes you feel like a badass diesel motherfucker.
  • It’s fun to do, and nice change of pace from plain ol’ vanilla DB Rows.
  • A great option to go heavy if your gym is lame and doesn’t have heavy DBs.

Key Coaching Cues: 

1. Use straps.

Don’t listen to internet trolls who will tell you you’re “cheating” if you use straps. They brag about 225 lb deadlifts and their parents still pay their phone bills.

Use straps. You don’t want your grip to be the limiting factor on these.

2. John himself advocates you open up your hip closest to the bar. As in: the hip closest to the bar should be higher than the outside hip. I believe he prefers this method as it puts the lats on stretch a bit more.

Either way, play around with hip position and see what feels best for you.

3. I like to support my torso with my “free” hand by resting it on my opposite knee. I feel this takes the burden off my lower back.

4. I still use the same cue: “elbow to back hip or back pocket.”

5. Try to feel a slight “stretch” in the bottom position, when arm is straight.

6. Holy shit, lats for days.

Another option would be to perform the Meadow’s Row with a Meadows Attachment.

 

The thinner handle helps with grip issues, and won’t result in demerit points if you’re adamant on not using straps.

In addition, you can also play around with different handle positions to see which one you prefer or feel most. There’s no right or wrong here.

NOTE: You can purchase the attachment HERE on Elitefts.com.

And That’s That

If you haven’t already, give the Meadow’s Row a try today. It’s one of my favorites and I’m sure you’ll learn to appreciate them as well.

CategoriesFat Loss

Exercises You Should Be Doing: 1-Arm (Perpendicular) Landmine Row

I don’t know about you, but if I looked down at my program and saw that one of the exercises listed was called a 1-arm perpendicular landmine row I’d probably take said program, ball it up, dip it in cement, let it dry, and then find whoever wrote the program, wind-up and unleash a fastball square into the middle of their grill

While it’s the name of the exercise in the literal sense – it’s just not a cool name for an exercise. It’s lame in fact.  So it’s only appropriate that I give today’s exercise its due diligence and call it by its real name. In meathead circles it’s also known as the Meadows Row – named appropriately after professional bodybuilder, fellow T-Nation contributor, and absolute BEAST, John Meadows.

^^^^^^^That Guy.

By the way:  you know you’re kind of a big deal when an exercise is named after you. I remember reading about this row variation a while ago HERE. but for some reason never really gave it a go because, well, I forgot about it. It wasn’t until a few weeks ago when I was training with my buddy, strength coach Dave Rak, at Boston University that I gave it my first test-drive. Needless to day:  me likey.

1-Arm Perpendicular Landmine Row Meadows Row

Who Did I Steal It From:  Technically John Meadows, but I’ll also give credit to Dave Rak and Ben Bruno (who, coincidentally, wrote about it here, along with some other cool landmine variations).

What Does It Do:  This is an awesome alternative for those who train at lame gyms that don’t carry heavy dumbbells, or for those who have “out-grown” their gyms and need to up the ante a bit. You can load these fairly heavy, and you’d be hard pressed to find another rowing exercise that will add significant meat to your backside like this one. What’s more, because the end of the barbell is much thicker than a standard dumbbell, you’ll also get a grip-training effect.

Key Coaching Cues:  Even if you don’t have a standard “landmine,” you can just as easily set-up a barbell in the corner and do just fine.  I’d advise that you load up the barbell with 25 lb plates (or lower) – as anything larger tends to get in the way and make the exercise a bit cumbersome. I like to use a staggered stance on these, but you could use a squared stance as well.

A word of caution however:  these will also fry your lower back, so if you have a history of lower back shenanigans going on, I’d probably lean more towards using a bench to prop yourself on (which Ben demonstrates in the link above).

While I’m fine with using a bit more “body english” on these, try your best to maintain as much of an arch in your back as you can and to prevent too much forward head posture.

In addition, since these are designed to go heavy on, I like to use a 6-10 rep scheme, but if you’re feeling a bit more like He-Man or She-Ra (don’t want to dis any ladies who may be reading), feel free to go higher. While I can’t promise your back will end up looking like John’s, I can say that these will give your upper back an unparalleled pump.  Try them today and let me know what you think!