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Sub Ex # 85

500 Meter Row
By Donny Shankle

Coach Pendlay had me row at California Strength once for 500 meters. Since then I have incorporated it into my training on occasion. Of all the subordinate exercises, it is least tied to the lifts but it’s fun. Weightlifters should not row for long distances because of the poor posture you are in but a short burst of speed and power is fine. Challenge yourself at the end of training to a race amongst your teammates. Concentrate on using your legs and pulling fast the same way you would pull the bar. 

Reps: N/A
Advanced Way: N/A
Duration: As long as it takes to complete 500 meters.
Placement in Training: At the end as an additional exercise.