The Pull Is Not An Upright Row: Misconceptions in Weightlifting
There are many misconceptions about weight lifting. One of them is that the pull from the floor (Urd) is not an upright row. I have read several comments online saying that it’s not an upright row because it doesn’t involve pulling yourself up with your arms straight out in front of you like an upright row does. They say that it’s just a pushup.
I don’t believe this is true.
It seems that there are two opinions about the pull from the floor (Urd). Some people think that it’s only good for beginners, while others claim that it’s better than other exercises such as overhead presses or dips. I’m going to explain why both of these statements are wrong. Let me start by explaining what an upright row is first before discussing the pull from the floor (Urd).
An Upright Row Is Not Just A Pushup
Pushups are one of the most popular exercises in gyms today. They’re easy to learn, they work all major muscle groups, and they look cool too! Well, that’s not exactly true. Pushups aren’t actually very effective at building any kind of strength.
However, if you want to build some strength then go ahead and try them out. There are tons of variations like clap pushups or one arm pushups that will certainly challenge you.
The problem with the pushup is that it only works on the front of your chest (pectorals major). There is a whole other muscle that affects how big your chest looks called the pectorals minor. The pectorals minor is rarely targeted in any exercise, and the pushup certainly doesn’t target it at all!
Just because something looks cool doesn’t mean that it’s effective at building muscles. There are plenty of exercises that look cool that aren’t actually all that great for building muscle. The problem with gyms is the people in them! Everyone is focused on impressing everyone else, so these guys spend all their time on fancy exercises that look impressive.
In reality, all you really need to do are a couple of basic exercises if you want to make any kind of progress!
The Pull From The Floor (Urd) Is Not Just A Pushup
I’m here to tell you that the pull from the floor (Urd) is not just a pushup. The pull from the floor (Urd) is one of the most effective exercises for building your chest muscles out there! You’re probably wondering how this is possible since it doesn’t even look like an exercise when you do it. Well, as I said, the person doing the exercise has to be in good enough shape to do it right.
The first thing you have to understand about the pull from the floor (Urd) is that it’s a full body exercise!
Some people try to do this exercise by just leaning forward all weird and using only their arms to row the weight. This is definitely not the way to go. If you don’t believe me, try it out sometime. You’ll be incredibly weak after you do it because you’re just using your arms and back.
The pull from the floor (Urd) should be a full body exercise that works your entire core!
The pull from the floor (Urd) works out not only your chest, but also your arms, legs, shoulders, and back! Your abs are also targeted as well as your thighs and calves! Not only is the pull from the floor (Urd) a great exercise for building muscle, but it’s also a good full body cardio exercise as well.
Try doing a few sets of these and you’ll see what I mean. Your heart rate will go through the roof, and you’ll definitely feel it in your chest the next day! Not to mention all those other muscles that are targeted as well. There are very few exercises that work out as many major muscle groups as the pull from the floor (Urd) does with such a simple motion!
It’s All About The Execution
Like all exercises, there is a right way and a wrong way to do the pull from the floor (Urd). The wrong way is the way that most people do it. They lean too far forward and don’t use their legs at all. This causes them to just rely on their upper body and they collapse after a few reps.
The proper way to do this exercise is to use your legs and hips. You want to lean far enough forward that your back is about a 45 degree angle with the floor. Your abs should be tight throughout the entire exercise, and you’re going to feel this one the next day! When you row the weight, you want to squeeze your shoulder blades together at the top of the motion.
Sources & references used in this article:
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Physiological and performance responses to overtraining in elite judo athletes by RL DonTigny – Physical Therapy, 1985 – academic.oup.com
On the Anthropometric Laboratory at the Late International Health Exhibition. by BW May – 1992 – ARMY COMMAND AND GENERAL …
Like this by R Callister, RJ Callister, SJ Fleck… – Med Sci Sports …, 1990 – researchgate.net
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