actually, here might be an opportunity to see what people think of something i do that relates.
i do the bulk of my training out of a power rack, but i keep it very basic.
one of the things i do is, using a reverse grip perform a bb rowing type of movement with straps, except when i pull the weight (towards the lower ab area) i don't pull it all the way to my hit my abs, but just contract my back muscles by squeezing at the top.
it appears more like a cross between a row and a deadlift, but i maintain the angle and squeeze the shoulders back instead of standing erect and just hanging the weight as per d/lift.
i do a kind of rest pause style with very heavy weight and i can see a marked difference in my entire back and hamstring development, from the traps all the way down to the hammies.
the reason? i'd been doing rows for many years with a rev grip for my back, but reasoned that pulling the bb so it touched my abs didn't make a lot of sense to me because it uses too much bicep (arm) and i reasoned that the powerful back muscles would benefit from less rom and more concentration on heavy weight and squeezing shoulders back at top.
the side benefit, as stated, was increasing development of the hams aswell as the back.
to give you an idea of the type of weights i pull from the bottom position of the rack, i did 550lbs for 9 reps done rest pause style today (with belt and straps), so the overload effect is insane, but instead of resting at the top like you would a d/lift i am squeezing the back.
thing is, i was a little surprised that the hams grew from this also. i have done both rows and much heavier d/lifts in the past eg 685lb d/lifts for 6 reps but never got ham development like this.
in any case i'll be staying with the movement. it's brutal but i love it. can anyone here tell me why i'm getting the hams with this but i didn't get anywhere near the same development with the heavier d/lifts???
