Inverted row problems

[canoeguide]

I've been doing inverted rows with the bar at the same height that it is racked for the bench press (and with my setup right now, this is the only option). I can do inverted rows fine with my knees bent and feet flat on the floor, though I am probably hyper-extending slightly at the top.

My problem is that when I attempt inverted rows with my legs straight and heels flat on the floor, it is impossible to hang from the bar and have my chest touch the bar low on my sternum--- in fact, physics seem to dictate that it ends touching my collarbone.

I've tried elevating my heels on a box, but they continually try to slide away from the bar, again making touching the bar low on the sternum impossible.

Am I missing something obvious? Do I need a yet higher box? Are you supposed to have something rigid and grip-able enough to dig your heels into?

[Love_Deadlifts]

Usually when i do them, it's with my feet on the bench. Don't know how high your box is, but try it with the bench perpendicular to your bar.

[canoeguide]

My box is about the same height as a normal 17" high bench. I went down earlier and tried a bunch of things... basically anything with a straight leg I can't really touch the bar, so it's possible I just don't have the strength to pull myself up and maintain position.

Feet flat on the floor with knees bent, or feet pushing against the edge of the bench with knees bent, I get something like 15,7,6. I guess I will just stick with that for a while longer.

[canoeguide]

Here's a quick diagram that illustrates what I mean:

[plshk]

I'm not sure if you can see it in my picture since I have mad MSPAINT skill. However i had the same problem, my heels would just slide off after few reps. Try out the position on the right, don't just hang from the bar and don't try to be parallel to the ground, drive your heels to the floor. I'm not sure if it's the right position and it still sucks abit if you're rowing on a slippery floor like in my gym, but it's definitelly better than your current position.

[DaveT]

I had the same issue. After several weeks of trying different things to deal with this, I'm doing Barbell Rows. These were originally part of the SL5x5, but IRs were deemed safer as at higher weights, BB Rows can be tough on your lower back. Just have to see how it goes... maybe I'll have to revert to IRs later, but at the moment, I'm enjoying not having to deal with the feet sliding!

[canoeguide]

Great, thanks guys for letting me know this isn't just me.

@plshk Your diagrams show exactly what I have observed, as well as what the logical solution looks like in order for this to work. In a lot of the youtube videos it seems like this is easier when you are either at a high body angle or completely flat-- somewhere inbetween the positioning makes it so that you are not vertical or horizontal enough to keep your heels in place from slipping.

[cripmeister]

I also have this problem on IR's (sliding feet) and to be honest I'm not sure what muscles these are supposed to work. When I do them I feel that I'm only using my arms. I also feel that it's impossible to reach the bar with my chest, like my joints won't let me reach any further no matter if I do them at an angle or paralell to the floor. Last year I did Barbell Rows, I got the bar to my chest and I felt my abs, traps and lats work. I can do 10 pull-ups, shouldn't I at least be able to do one IR? I'm very confused about this exercise.

[Greenja]

I had this same problem so all i do now is put my heels against something heavy on the floor, i workout at home so i use a big rock from the back garden.
I don't know if this is cheating and im taking away from some of the exersice but i couldnt stop the sliding heels any other way really.

Perhaps try doing it with the heaviest plate in your gym?

[lovestolift]

...I'm not sure what muscles these are supposed to work... I can do 10 pull-ups, shouldn't I at least be able to do one IR?

These tend to hit the upper back muscles (traps, rhomboids, as well as the rear shoulder muscles) as well as the biceps. Although they use the lats, they don't rely on them nearly as much as pull-ups do, or even as much as barbell rows do. Essentially you can have strong enough lats to do a pull-up, but not be able to do IR's and vice versa.

[holvoetn]

Quite true.
That's the difference between a vertical and horizontal pull.

[fideli]

I had this same problem so all i do now is put my heels against something heavy on the floor, i workout at home so i use a big rock from the back garden.
I don't know if this is cheating and im taking away from some of the exersice but i couldnt stop the sliding heels any other way really.

Perhaps try doing it with the heaviest plate in your gym?

+1

Putting your heals on the floor against a stack of 45 lb plates will keep them from sliding, allowing you to start from the closer-to-horizontal position if you desire.

[cripmeister]

These tend to hit the upper back muscles (traps, rhomboids, as well as the rear shoulder muscles) as well as the biceps. Although they use the lats, they don't rely on them nearly as much as pull-ups do, or even as much as barbell rows do. Essentially you can have strong enough lats to do a pull-up, but not be able to do IR's and vice versa.

Thanks for clearing that up LTL. Guess I'll just have to put more effort into these Found this link too http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html

[holvoetn]

My girlfriend has a problem keeping her body in a straight line too doing inverted rows, I'd like her to try doing it with bent knees and feet flat on the floor, like in this video



But the video shows supinated grip, will it be any different to the pronated grip? which would be more difficult?

Thanks.

[holvoetn]

(fixed the Youtube link )

Pronated = overhand = a bit more lats
Supinated = underhand = a bit more biceps

The latter is for most people easier but the difference between the two is not to be exagerated

If you girlfriend has problems keeping her body straight, she may need to work on core strength.
Prone bridges for 3x30 secs is a good start. Once that becomes easy, move to plate switches (prone bridge and use one hand to move a stack of plates from left to right, then put the stack back using the other hand)