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13 Difficult Handstand Row Variations
Row with a suspension trainer for a strong, muscular back. Bonus: These challenging moves also improve athleticism and flexibility.
Inverted rows build strength and focus muscles in the back. It also balances our front leading the world, resulting in healthier shoulders. Think of it as a reverse pushup. Like push-ups, it requires full body participation.
you can use it barbell racks, but suspension trainers such as TRX shoulder strap Or a gymnastics ring, which has some merit. You have more natural freedom of movement and can change the difficulty level simply by walking towards or away from the anchor. To increase the difficulty of any variation, simply place your feet on a box or bench so your body is parallel.
Here are some cool variants:
1. One-arm handstand rowing
This variation trains shoulder, back, and abdominal stability as you build strength unilaterally.
2. One-arm handstand rowing + extension & rotation
When you’re done with the last rep, add the stretch and rotation.This increases the difficulty and opens up more thoracic spine mobilitywe could all use it more.
3. One-arm handstand rowing + KB front frame hold
Ready for a bigger challenge? Place the kettlebell in the front rack position on the other arm to counteract the load.
4. Two up and one down
Mastering this is a great way to introduce the one-arm row and build eccentric strength. When doing a rowing motion, raise both arms, then release one arm, and lower your body at the same time. Reset after each repetition.
5. One-leg handstand rowing
Lift one leg up to make it harder to balance. While this is still primarily an upper body lift, you’ll also feel your weight being supported by your legs.
6. Reverse to Eccentric Reverse Fly
Instead of descending with one arm, slowly descend back to the starting position in reverse flyes, putting stress on the upper back.
7. Handstand Row + Leg Curl
Do standard rowing, but keep the top isometric. From there, pull your body inward, heels down, and curl yourself with your hamstrings. Start with leg curls, then release the row, and repeat. This method works best if your feet are on a box or bench.
8. Handstand rowing + walking
Row and hold isometric contraction. Now slowly move the foot toward the anchor, pause, and walk back. Row down and repeat.
9. Loaded Inversion
Use weighted vests, chains or even weight plates to add weight to perform these variations.
10. Barrier Inversion
Place a strap at the hip for added variable load. The weight is heaviest at the top when the strap is stretched, and lighter at the bottom when the strap is relaxed.
11. Inverted rowing – rotating the grip
Start with a forehand grip and switch to an underhand grip as you pull your body up. It’s a seemingly small move, but you’ll gain a lot of flexibility in your upper body.
12. Rope Inversion
Do handstand rows with a rope to challenge and strengthen your grip.
13. Handstand Row + Overhead Press
Think of this as a test for overhead mobility. Use a suspension trainer to do a handstand row, then flip the handles over and do a vertical overhead press. Focus on maintaining the vertical position of your arms. Bring your bicep close to your earlobe as you press the strap apart.
Make any workout better. Cheers to it.
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