{"id":57193,"date":"2019-01-21T00:00:00","date_gmt":"2019-01-20T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/double-challenge-superfunctional-row\/"},"modified":"2019-01-21T00:00:00","modified_gmt":"2019-01-20T23:00:00","slug":"double-challenge-superfunctional-row","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/double-challenge-superfunctional-row\/","title":{"rendered":"Double the Challenge: This Is How to Perform Our Superfunctional Row"},"content":{"rendered":"<h2 style=\"text-align: justify\">WHAT<\/h2>\n<ul>\n<li style=\"text-align: justify\">The Superfunctional Row is <strong>an excellent pulling progression<\/strong> for those looking to develop their pull up skill.<\/li>\n<li style=\"text-align: justify\">While this exercise is predominantly an upper body movement, the core and lower body will also be challenged to stabilise the movement.<\/li>\n<li style=\"text-align: justify\">You can perform the Superfunctional Row as a standalone exercise in a workout, or even combined with other pulling exercises.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: justify\">HOW<\/h2>\n<ul>\n<li style=\"text-align: justify\">Hold the bar and place yourself underneath it with your arms straight. The body should be at approximately 45 degrees with arms at chest height.<\/li>\n<li style=\"text-align: justify\">Engage the core and glutes to maintain a straight line with the ankles, knees, hips and shoulders.<\/li>\n<li style=\"text-align: justify\">Begin the movement by pulling your body toward the bar. Return and repeat continuously for reps or time.<\/li>\n<li style=\"text-align: justify\">Instead of pulling, try to focus on bringing the chest to the bar while simultaneously squeezing the shoulder blades together. This approach makes it easier to stabilise the shoulder girdle.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: justify\">WHY<\/h2>\n<ul>\n<li>The Superfunctional Row is<strong> a variation of the TRX row<\/strong>. It is also a useful building block exercise for the bodyweight pull-up.<\/li>\n<li>Although some balance and control are required, the bar offers a \u2018safe\u2019 position, allowing the user to focus more on technique and less on strength. Nevertheless, beginners will still feel like they have worked hard.<\/li>\n<li>The ability to set and stabilise the shoulders during heavy load movements (such as squatting, lifting, carrying) is a limiting factor to performance, and can often lead to injury over time. Use this exercise as part of your skill\/technique training to build stabilisation and endurance in the shoulder girdle. This way, you&#8217;ll soon be ready for heavier lifting.<\/li>\n<li>Don\u2019t be surprised by the <strong>high levels of core activation<\/strong> \u2013 these muscles are working hard to maintain proper body alignment.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Row\" src=\"https:\/\/player.vimeo.com\/video\/194327789?h=3f5fa0e839&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/bar-hang-core-strength-body-control\/\">HOW TO PERFORM THE BAR HANG FOR INCREASED CORE STRENGTH AND BODY CONTROL<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/deep-squat-short-post\/\">HOW TO PERFORM THE DEEP SQUAT SHORT POST FOR INCREASED MOBILITY<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The Superfunctional Row is an excellent pulling progression for those looking to develop their pull up skill. While this&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to Perform Superfunctional Row | EVO Fitness","_seopress_titles_desc":"Superfunctional row is perfect for those looking for another challenge that will increase pulling strength and whole body stability in a functional way.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[336,388,1943,140,171],"class_list":["post-57193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-body-weight","tag-pull-up","tag-superfunctional-row","tag-functional-training","tag-tutorial"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57193"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57193\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57194"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}