This fast finisher back workout uses 3 rows to build muscle

Whether you’re looking for a new way to end a focused training session, or you’re running out of time and want a quick routine, Men’s health The MVP Fast Finisher series can give you a hard-hitting, turbo-paced solution. Coach Mathew Forzaglia, NASM is challenging MH fitness director Ebenezer Samuel, CSCS to undertake the windy workouts, all of which are designed to achieve three main goals: to be exciting, effective and efficient. You can not ask for more for an experience that will take you about 1o minutes to complete.

Today the focus is on your back. Forzaglia outlines a simple series of kettlebell rows with three exercises that will push you to your limits while building muscle and strength. You will need a set of kettlebells to take on the session (but in an instant, dumbbells will work too). You start in a sumo position – which requires you to stand with your legs out shoulder-width apart and your toes pointed out – with the weights on the ground between your legs.

You will perform the first two different row variations from the sumo stand. Once you have found the right foot position for you, hinge at the hips to assume the bent position. From there, grasp the weights in both hands with a neutral grip. From there you get ready to row.

Each exercise requires you to perform reps until failure. This does not just mean that you can no longer lift weights; instead, make sure you are still in good shape. This means that you need to make sure that you can maintain the strong hip hinge position, squeeze your glutes and strengthen your core to maintain tension. When you feel your butt rise or your back arches, stop using that set.

The bouncing fast finisher

Repeat for 3 rounds in total. Rest 90 seconds between rounds.

    Reps until error

    • Unilateral Kettlebell Row

      Reps until error

        Reps until error

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