Exercise of the Day #4

HANGING ROW

The best thing I've found to do this on is a smith machine, but a power rack can be used. Set the safety pins OR rack the bar at the desired height. Sit below the bar on your butt. Reach up, grab the bar at the desired hand placement, with your feet and legs straight, pull your body up till your legs and torse are straight and you are hanging from the bar with feet on the ground. Pull your body upwards till the bar touches your chest, or upper stomach area depending on how your body is positioned then lower yourself back to starting position. If it is too difficult move the bar up higher, if it is too easy move the bar down lower. The height of the bar changes the percentage of bodyweight used in this motion.

This will work your upper back, traps, lats, shoulders, and biceps. I recommend trying a few sets of wide grip, a few sets of a narrow grip, then a few sets of a reverse grip for a really good strength base, as well it makes your back look all rippled and pretty like fluffy bodybuilder type people.

Crossover to pitch. General strength in your arms, shoulders, and back, helps alot during more brute actions such as mauls or if you happen to get in a fist fight with the opposing teams hooker for being mouthy about your mother. . . . . .(you know how english gentlemen can be) also there is a major crossover to general fitness calesthenics such as pullups, chinups, and pushups.