Chainsaw Row
Summary
The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.
Benefits of Chainsaw Row
The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.
Chainsaw Row Muscles Worked
The primary muscles worked during chainsaw row are the Rhomboids, Latissimus Dorsi, and Trapezius muscles.
Instructions
- Stand in a split stance with the back foot on its tip toes.
- Keep the lower back strong and stable as shown in the video.
- Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
- Pull with speed and return to the start position with control.
Coaching Tips for Chainsaw Row
Follow these cues to perform Chainsaw Row correctly:
- Rest your forearm on your knee
- Use momentum to move the weight, rotate with the weight and come back to the starting position.
| Beginner | 5 Reps | 3 Sets | 10lbs |
| Intermediate | 10 Reps | 4 Sets | 25lbs |
| Advanced | 14 Reps | 4 Sets | 40lbs |
How To Add Chainsaw Row Into Your Programme
This movement should be avoided with complete beginners who don’t have a good grasp with the basic movement patterns. For intermediate individuals to advanced trainees, this movement is a great secondary option for vertical pulling. It shouldn’t be used at all in a hypertrophy (muscle growth) training plan as there is so much work required from the core musculature. It’s especially good for athletes who need to be strong in dynamic positions like rugby players or martial artists. It’s also effective for olympic weightlifters as accessory work to get them moving through different ranges of motion with some weight.
Common Mistakes
- Starting with a rounded back. This is less about injury than its about strength and stability. Having the lower back in a strong stable position during this movement will transfer better to sport and life.
- Foot stance. Keep feet hip width apart, if they are too close it will make balancing difficult and take away from the work capacity.
- Pulling slowly. This is an aggressive and dynamic movement, treat it as such.
Equipment
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