The regular season for Atlantic 10 Men’s Basketball has come to a close and everyone now turns their attention to Brooklyn. This season I have started tracking some advanced stats for both teams and players in the Atlantic 10. I wanted to see where my Dayton Flyers compared individually and as a team to their A10 peers. After a guest spot on the Hey10 Podcast, the fine folks at GiantKiller reached across the metaphorical Atlantic 10 aisle and asked if I would like to share these stats with you.
As I write this, the Atlantic 10 sits not only on the eve of their conference tournament but also on the day where the league announced individual award winners and the members of the All-A10 teams. These always inevitably stir up debate, with your favorite player being slighted. With these A10 awards and the conference tournament starting, we can look at some individual advanced stats to see which players were most important to their team’s offense and which were most efficient trying to score the ball.
Points per possession is used in basketball stats to see how efficient a player or team is when trying to score. To calculate this metric, you would take points scored divided by possessions. How do you calculate the number of possessions, you ask? A fair question reader. You would use this formula of Field Goals Attempted + 0.475 x Free Throws Attempted – Offensive Rebounds + Turn Overs.
Now, some players may have a high points per possession but due to the limited minutes this may not tell us much. Think of your favorite walk-on on your team who hits the buzzer beating three pointer on Senior Night. We can gauge just how much a team uses a player by utilizing the usage rate stat. This is an estimate of the percentage of plays a player is used by a team while he was on the floor. By comparing usage rate with points per possession, we see which players were getting the ball a lot for an Atlantic 10 team and if they were efficient when they got the ball.
Interactive Version of the Graph Here:
In different words, any variation of the row is good,
and you’ll see lots of them right here. We’ll include barbell and dumbbell-based actions,
and a few band and TRX based movements. This can be a stepping-stone train for these who can’t carry
out a body weight pull-up. You can perform it as both a body-weight train, using a pair of light-weight dumbbells or perhaps a resistance band.
The bent-over barbell row is among the many greatest barbell pull
workout routines when it comes to constructing a robust,
thick, and muscular again. The high row machine primarily targets the upper trapezius,
posterior deltoid and other higher again muscle tissue.
Of course, the lats, elbow flexors and the remaining mid-back muscle
tissue are additionally focused to an identical extent. The main profit to utilizing inverted rows as a substitute exercise
is that they are handy, decrease impression and require
considerably much less tools or space for storing than weighted row variations.
The bent over row is a traditional compound pulling train where the lifter fairly literally bends
over at the waist and rows a weight in the path of their sternum in this position.
Different workouts can goal completely different angles and
provide a different vary of movement, which can additional challenge
the muscles and lead to higher overall power and growth.
To execute the barbell row appropriately one should be sustaining a neutral
backbone and squeezing the shoulder blades collectively throughout the movement.
This will guarantee good posture and keep away from accidents such as persistent again ache.
Emma loves building her own practical strength and health
outside of work with numerous coaching kinds, from weightlifting to calisthenics,
yoga, and dancing. She advocates for the highly effective potential of train to enhance physical,
psychological, and emotional health and well-being. For more element, take a look at our article
on the muscle tissue worked by barbell rows.
As with any unilateral exercise, it’s good to start in your weaker side and match the work along with your stronger or more dominant
arm. Doing so will assist cut back muscle imbalances quite than exacerbating them.
To get the total advantage of this train, transfer by way of a full vary of motion and avoid using momentum
to raise the dumbbell. This exercise is performed on a machine that allows you to row the load in the path of
your chest. You can use a wide range of grips, including overhand, underhand,
and neutral. This train is performed along with your again supported on a weight bench, which takes the strain off your lower again.
This variation of the bent-over barbell row is carried out with a lifeless cease on the bottom of each rep.
Start in your weaker side and match the work with your dominant arm to even out muscular imbalances.
If you don’t have entry to a landmine device, you presumably can place a barbell within the corner of a room and use
towels or mats to avoid damaging your partitions.
If you struggle to grip the tip of the barbell, use lifting straps to secure
it in place.
This can help isolate the back extra, which can help build more muscle mass.
Lifters of all health ranges can perform this exercise, and
you can simply regulate the weight for roughly intensity. The massive muscle tissue in your again are liable for the heavy lifting, however you wouldn’t
have the flexibility to even hold the load without energy in your forearms
and overall grip.
Like the t-bar row if you do not have access to a landmine
a nook between partitions might work but remember this will likely scratch your partitions.
Emma is a Well Being Science graduate, qualified private coach, and writer.
She has over ten years of experience in the well being, community development,
and communications sectors. She is passionate about
making reputable details about well being,
fitness, and resistance coaching accessible to all. Here’s a helpful video from BuiltLean demonstrating the right kind for dumbbell renegade rows.
Not Like the conventional row, where the bar stays off the ground all
through the set, the Pendlay row includes resting
the barbell briefly on the floor between every rep.
One of the things that stimulates progress in a muscle is subjecting it to high levels of pressure at long muscle lengths,
a phenomenon often recognized as stretch-mediated hypertrophy.
Simply like any of the other workouts, make positive you
have correct posture throughout its execution. I love Dumbbell
One Arm Rows as a again building train, however sometimes a One Arm Row just isn’t an choice.
The final train on the record isn’t a horizontal row like One Arm Rows,
but it’s too good of an exercise to go away off.
When unsure, subbing Chin-Ups for just about any back train isn’t a foul idea.
If you have entry to a cable machine then the Seated Cable
Row is often a nice One Arm Dumbbell Row alternative. Whatever the rationale, should you
need some DB 1 Arm Row alternate options, you’re in the right place.
Moreover, this train would not load the decrease again and could be beneficial for avoiding damage.
Novices and superior lifters can benefit from
this train by selling recovery and avoiding spinal loading.
I would extremely suggest throwing on a pair of Versa gripps
to make this train much easier. Regardless of whether or not you may have different rows in your routine, this may be a helpful addition.
Resistance band is a flexible device that allows
you to power prepare wherever. Resistance bands allow easy and cost-effective energy coaching options, whether at
residence or on vacation. The bent-over row is a popular back-building train that secures a place
in nearly each power coaching program. Whether Or Not you’re a
energy athlete, bodybuilder, or fitness novice, bent-over row ranks
among the high workout routines when the mission is to construct a thick, strong,
and muscular again.
The Smith Machine Row is a superb compound exercise for
working the back muscles. While the again muscular tissues are
the first muscles trained, several secondary muscle
teams are concerned to assist keep proper positioning all through the motion. Check out how the bent-over row compares to
the upright row within the full post. This means the lats can’t stretch as a lot at the bottom of the motion, resulting in much less general muscular damage.
While performing the Smith machine bent-over row, the chest
should stay close to parallel to the ground.
If you’ve entry to cables, you can even do a seated cable row since
they’re very related. Since the single-arm dumbbell row is a compound movement,
perform it near the beginning of a back-focused exercise.
You also can perform this exercise with a kettlebell if you don’t have access to dumbbells.
Luckily there are many barbell row alternatives you are able to
do to build and strengthen your again. We’ve put collectively our definitive record of the top 10 bent-over row alternatives below!
Thankfully, there are many lat pulldown various exercises you should use in your exercises to build the back of your desires.
This is one other rear deltoid train that each one however eliminates the possibility to cheat.
With your chest resting in opposition to an inclined bench, it not only stops you from
using physique English to raise the weights, but it also takes the stress off your lower back.
This is an excellent exercise for anyone suffering from lower
again pain. This exercise is performed on the pec deck machine, but the movement is reversed.
Reverse pec deck flyes require much less stabilization than many other
rear delt workouts as the machine guides the motion.
If you’ve some kind of straight bar attachment and an excellent anchor somewhere high you may additionally have the ability to do that seated
row substitute with resistance bands for building muscle.
Together let’s continue our commitment to lifting weights, buying data, and constructing ever-greater strength.
Purpose to effectively have interaction your again muscle tissue with out jeopardizing the protection of your decrease back throughout
this exercise. Really Feel free to attempt various grips and heights for the bar till every little thing clicks
into place. When performing rope face pulls, you do not want to pull the rope all the means in which to your face.
Pull again far enough that your palms are consistent with your ears on either side of your head.
This exercise is nice for higher again and rear shoulder muscle improvement.
They might help enhance your posture and your energy for other rowing
workout routines. The seated cable machine
row effectively targets your again muscular tissues without fatiguing your
posterior chain and core stabilizers. They are a fantastic
different to bent-over barbell rows as they use the identical muscle groups in the same
means however are simpler to carry out with a impartial,
upright backbone.
Consequently, you will be concentrating on the lats and rhomboids to a higher degree.
During the dumbbell row, you will get higher muscle activation by exaggerating the totally
different phases of this exercise. For instance, pausing the
load in the prime range of motion for 1-2 seconds.
Dumbbells provide you with freedom to totally stretch through the
decreasing of the row and exaggerate extension on the top.
This elevated vary of motion permits for an increased time underneath tension, mind-muscle connection, and novel train stimulus.
If you’re actually fortunate, your T-Bar Row machine shall be one
that also consists of chest assist. It supplies
stability and allows for focused power training
of specific muscle groups, making it simpler to target and isolate muscles for growth.
Nonetheless, it can be particularly useful for
newbies as a outcome of it is simpler to maintain correct technique than rows with a barbell or dumbbell.
Often occasions I see athletes place their off-hand too close to their knee on the bench and/or place their grounded foot too
close to the bench. This results in them being too cramped, making it difficult to realize proper
positioning. Whatever the explanation, when you need some Bent Over Barbell Row options, you’re in the proper place.
Enhance your workout routines with priceless suggestions and
tips to elevate your fitness sport.
Related to the barbell row, the gorilla row targets the identical muscle teams with the
further advantage of intensified core and spine stability work.
What units this exercise apart, apart from the distinctive position, is
the incorporation of alternating dumbbells in every hand.
As one arm executes a row, the opposite engages in a urgent motion against the load on the floor.
This alternating movement not solely enhances core stability
but additionally promotes shoulder mobility. The
underhand barbell row permits one to lift more weight and move via larger range of movement, which is
why it is a revered bodybuilding t-bar row various. They are
an ‘easier’ version of the T-Bar row and a useful substitute to incorporate in your program
more incessantly. Seated cable rows intently mimic the movement pattern of T-Bar
rows, particularly if you use the narrow grip deal with
attachment and hold your elbows tucked in near the body.
Named after bodybuilder John Meadows, who popularized the train,
the Meadows row is a modified version of a single-arm dumbbell
row, done with a barbell quite than a dumbbell. If you’ve got
an incline bench, you can even do chest-supported dumbbell rows using
each arms at the same time. All your weight is supported by the bench, so decrease again fatigue isn’t a difficulty.
It’s time to shine a highlight on the resistance band row, an adaptable and handy exercise that makes a
great addition to your exercise routine. Whether Or Not you select seated or
standing positions on your band rows, you’ll find a way to amplify the problem by choosing thicker bands or incorporating unilateral rows.
Begin your journey with inverted rows by adopting an overhand
grip that exceeds the width of your shoulders barely. This positioning may
be tailored to fit every individual’s unique comfort and strength capacities.
One of some great advantages of inverted rows is that they let you
mimic the movement sample of the bent-over row whereas lowering the stress in your lower again. By adjusting the angle of your physique and grip place, you possibly can goal totally different areas of your back, including the higher and decrease areas.
Since you don’t need to make use of your lower again and hamstrings to stabilize your self,
the incline dumbbell row different allows you to isolate
your again muscle tissue more and prevent lower again ache.
Many new lifters find physique rows easier to carry out than pull-ups, making it the perfect back exercise and alternative to the bent-over row for house exercises.
You can use outdoor fitness center equipment – such as a tricep
dip stand – and even the ladder bars in a median children’s playground.
If you ask most gym-goers the most effective movement
for building an enormous upper body, they’ll greater than likely offer you two exercises, the beloved bench
press or the military press. Regardless of your
cause for looking for a bent-over row alternative, the exercises we listed above are all sufficient substitutions you can add to your exercise routine!
The best part about resistance training is that
there’s no train that you must do. To carry out a close-grip banded row, the lifter
will affix the center of a resistance band to an anchor level somewhere round chest
or shoulder height, gripping each ends in their arms.
Sit or stand far sufficient again to create pressure in the
band, making certain it does not hold loosely even at the start of the
repetition. Aside from being typically safer
and far more handy than a barbell and set of weight plates, resistance bands also allow for targeted
distribution of resistance all through the exercise’s range.
Depending on whether a impartial or pronated grip is used, the close-grip banded row
will emphasize the higher or middle back respectively.
The seated cable row provides a fantastic stretch for the lats and trapezius and likewise allows you
to use some pretty heavy weight. With repeated, heavy use this could contribute to deterioration of your
spinal discs and, finally herniation on the sacral level.
Since I simply gave you the sixteen finest one arm dumbbell row options,
it’s as a lot as you to pick which ones you want to attempt.
To spherical out the one arm dumbbell row alternate options to a traditional row,
here’s another method to make lighter weight feel heavier.
In phrases of general effectiveness and security, the one
arm dumbbell row is among the finest workouts you are
in a position to do. You goal a number of muscle tissue in your upper again and aren’t placing your decrease back into any sort of weak position.
One arm dumbbell row options can provide your coaching a
breath of fresh air to maintain things fun and attention-grabbing.
Renegade Rows are a great way to include some
core training to associate with your Dumbbell Row.
So, while the chest isn’t supported as with a Chest Supported Row, the core could be very actively involved
which might help improve low again well being in most lifters.
TRX Rows, or Ring Rows when you have a set of
gym rings, are very related to Inverted Rows. It’s primarily a body weight train the place you’ll
be able to enhance or lower the difficulty of the exercise by changing the angle at which you’re employed.
Keep up to date with the most recent insights, experts tips,
and confirmed methods to boost your powerlifting performance and elevate your energy training journey.
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