Yates row — Phân tích kỹ thuật
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Lỗi thường gặp
Excessive Torso Uprightness
Performing the Yates Row with a torso angle too upright (closer to vertical than 45 degrees) shifts the emphasis from the lats and upper back to the traps and lower back. This reduces the target muscle activation and can place undue stress on the lumbar spine, increasing risk of lower back strain.
Rounding the Lower Back
Allowing the lower back to round (flex) during the lift, especially during the eccentric phase, places significant shear stress on the lumbar vertebrae and intervertebral discs. This dramatically increases the risk of disc herniation and chronic lower back pain.
Shrugging Shoulders
Shrugging the shoulders towards the ears during the concentric (pulling) phase indicates over-reliance on the upper traps rather than the lats and rhomboids. This reduces the effectiveness of the exercise for back development and can lead to neck and upper trap tension.
