Exercise of the Month - Inverted Row

Contributed by Chris Volker A.C.E CPT - SPORT FIT SEVERNA PARK

The Inverted Row is one of the best exercises you can do to strengthen your back. One of the best parts of the inverted row is that it does not require any weight except that of your body. Any safe and sturdy apparatus that can hold your body weight may be used as well to complete the inverted row.

Simply hang from the bar, resting on your heels with your knees, hips, and shoulders in a straight line. Next pull yourself up, remaining in a straight line from the knees to the shoulders, until your chest reaches the bar. At this point, slowly lower yourself back to the starting position. The difficulty of this exercise depends on the angle of your body and the bar. The further you lay back the harder the row will be and vice versa. While doing the inverted row if you cannot pull your chest to the bar, the angle of your body and the bar needs to be increased in order to decrease the difficulty of the lift. Remember that all exercises need to be done in progressions. Therefore start slow and move yourself closer and closer to the floor as you begin to master the inverted row.

There are several benefits of the Inverted Row. First, it improves posture by strengthening the rhomboid muscles which aid in keeping the shoulders back and in good position. Being in good posture will help to reduce the risk of injury while training. Secondly, the exercise is functional, meaning it coordinates to situations you will face in everyday life.

If you are an athlete looking to improve your performance on the field or a stay-at-home mom looking to make your life easier on a daily basis, the Inverted Row is an exercise that will greatly benefit you!

Fitness Tip of the Month - Don't Leave Your Back Behind

Contributed by Chris Volker A.C.E CPT - SPORT FIT SEVERNA PARK


Too often these days people are neglecting to do strength training exercises for the muscles in their back. It’s common for males to be concerned with building a bigger chest and toning their arms and females are often concerned only with toning their abs and legs. The benefits of a strong back are numerous. One benefit of strengthening your back muscles is improved posture which leads to a decreased risk of injury while lifting. The major superficial muscles in the back are the trapezius, rhomboids, latissimus dorsi, and rear deltoid. These muscles are associated with exercises that require someone to pull and are essential for an efficient strength training regiment.

The picture to the left shows a man with poor posture first and then improved posture. The rounded look to his shoulders in the “Before” picture are commonly found in individuals who do exercises to strengthen their pectorals, front deltoids, and triceps, and neglect the muscles in their back. By mixing in exercises that strengthen the rhomboids, latissimus dorsi, rear deltoids, and trapezius an individual will begin to move their posture closer to the “After” picture. Being in good anatomical position decreases the chance of injury while training. Just because you can’t see it doesn’t mean you shouldn’t train it!

Trainer of the Month - Chris Volker

Chris is an American Council on Exercise Certified Personal Trainer. Chris specializes in Sports Performance Training, Functional Training, and Endurance/Conditioning Training. As an athlete Chris excelled on the mat and lacrosse field. Currently, Chris is the Head JV Lacrosse Coach at Old Mill High School where he recently finished his first season and guided his team to a 6-6 record. This is An improvement from ITS 1-11 season in 2008. In the gym, Chris is constantly seeking challenging yet fun and exciting ways of taking people to higher levels of fitness. Whether you are a mom looking to make your daily activites easier or a champion wrestler looking to take your success to new heights, Chris has a workout for you!