INVERTED ROW
Horizontal bodyweight row. Chest to bar, rigid body. The horizontal pull equivalent of the push-up.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Set a bar at hip height in a rack or use a fixed bar.
- 2
Hang underneath with arms fully extended, body rigid.
- 3
Pull the chest to the bar, driving the elbows back.
- 4
Lower under control to full arm extension.
- 5
Maintain a rigid body position — no sagging hips.
THE STANDARD
Chest must touch the bar each rep. Full arm extension at the bottom. Rigid body throughout.
COACHING CUES
COMMON MISTAKES
Hips sagging — maintain a rigid body position.
Partial range of motion — chest must reach the bar.
Using momentum — controlled pull only.
SCALING / SUBSTITUTIONS
Raise the bar height to reduce the load.
Bend the knees to reduce the load.
Add a weight vest to increase the challenge.
300WOD APPLICATION
The inverted row is a primary horizontal pull at Foundation Standard and a scaling option for the pull-up at all Standards.