Dizenzo Row
If I said it once, I’ve said it a hundred times, a hundred different ways.
“You can never have too much ass, abs and upper back.”
“Muscles up front are for show, muscles in back are for GO!”
“You can tell if someone is strong when they have a big ass and thick upper back.”
If you’re posterior chain is lacking, you’re leaving better posture, performance, and injury prevention on the table.
“A healthy posterior chain is required to counteract forces, sudden movements, and physical demands and is fundamental in physical performance, prevention of injuries, and physique development . A healthy posterior chain also enables good posture and motor control throughout various body positions, activities, and movements and supports optimal flexibility, endurance, strength, and muscular development. Abnormal glute function is linked to performance deficits, injuries, LBP, and development of a less than desirable physique.” – Posterior Chain Exercises for Prevention and Treatment of Low Back Pain
Quarantine and the Posterior Chain
It can be tough to train the posterior chain during this time.
If you don’t have weights or bands available to you how the hell are you going to pull?
Exactly, not really gonna happen.
If you have a TRX you can and should do the greatest row ever….
But Dizenzo Rows can happen with a couple chairs and something to prop your feet up on.
I was reminded of these when I was wasting time educating myself on Instagram and came across this post from Joe Defranco.
The Iso-Hold Dizenzo Row Challenge.
I remember seeing this exercise years ago from Vincent Dizenzo.
He credits it with helping him build the isometric upper back strength that enabled him to maintain scapula/ shoulder stability while benching world records.
I know, he has a bench shirt on and his “stroke” is like 3 inches and “he’s not really that strong”.
It’s 900lbs……Hold it over your face and see what happens….
Just so we’re on the same page, here’s 500lbs, RAW for reps.
Fun Fact: at a seminar one time I saw him bench 225lbs for 25ish some reps on one breath and then I think he got into the 40’s before he tapped out.
It 100% had more to do with his cardiovascular system crapping out rather than his muscular strength.
Point is:
YOU NEED SOME REAL POSTERIOR CHAIN (UPPER BACK) STRENGTH TO BENCH BIG.
Or pull big, or squat big, or be intimidating AF like Bill Kazmaier big. He’s on the right…
ISO Hold Dizenzo Row
Whats so great about these, they incorporate literally EVERYTHING you cant have enough of.
Ass, hamstrings, core and upper back.
Checklist:
- Two EQUAL height benches or chairs and something to prop your feet up (this does NOT need to be equal height, but that helps).
- Set up with your WHOLE elbow on the chair.
- Shoudlers down (get them away from the ears)
- Press the elbows down THROUGH the chair
- Press the heels down THROUGH whatever they’re on
- Press the hips up using the glutes
- Keep active TENSION through the whole body
- Once you can’t maintain the line, STOP. Rep is over.
Bro Tips:
- To activate the upper back more think about “opening” the chest.
- Bottom rib “down” on the abs.
- Feel it in your lower back? Glutes ain’t on, slightly roll the belt buckle to the chin and try again.
- Be AGGRESSIVE, create TENSION through the system, NEVER passive.
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