Do you even row, bro?

(click to play)

This is a video of a (semi-low) row I performed yesterday during a big five. I thought this would be useful to post because I’ve filmed and posted plenty of static contraction videos as of late on the OMNI, and no dynamic movements in quite some time.

The machine is perfect at performing both static and dynamic protocols.

Notes :

  • If you watch the gauge closely you can observe the force read out during the entire exercise, including before movement even beings. (I build up effort before movement).
  • If you hit the 720pHD option the gauge should be easier to observe.
  • You can go further in the range of motion if so desired. I don’t believe there is any benefit to doing so in this semi-low position (and perhaps any position, for that matter).
  • What does matter is using and contracting the intended musculature. Not going through a nifty sounding “full range of motion”.
  • I went shirtless during a workout on 4/20/13 for the first time. The improvement in heat dissipation was significant, on top of keeping the air at a cool 66 degrees Fahrenheit, and having 3 different fans going at the same time (two on the sides, one on the ceiling).
  • Obviously going shirtless is not an option in public gyms, but at home, it is the new norm for me, and I would recommend it if possible.
  • The towel is not necessary … just put it there to prevent any sweat from getting on the machine, of which there is almost none in the first place (which is the goal in the context of the environment I setup).
  • If anyone is uncomfortable with my boxers showing during the workout … deal with it. I’m in my home, and it is difficult enough filming my own workout, training myself, controlling the environment, and logging my workout all at the same time.
  • I am continually trying to improve the video quality and lighting so the monitor is easier to see. I think I’ll get it locked down eventually.
  • I am in the process of building a larger “big-five demonstration” video on the Omni. This video will be part of it, along with the other four exercises.

About Anthony Dream Johnson

CEO, founder, and architect of The 21 Convention, Anthony Dream Johnson is the leading force behind the world's first and only "panorama event for life on earth". He has been featured on WGN Chicago, and in the NY Times #1 best seller The Four Hour Work Week.    His stated purpose for the work he does is "the actualization of the ideal man", a purpose that has led him to found and host The 21 Convention across 3 continents and for 6 years in a row. Anthony blogs vigorously at and

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4 Responses to Do you even row, bro?

  1. Donnie Hunt April 22, 2013 at 7:35 pm #

    Bro, bro!? Do you even row?! Lol!

  2. Blain April 23, 2013 at 3:48 pm #

    Coming to the table with an understanding that we don’t necessarily agree on exercise routines, equipment, etc…. I’ll simply say good job. I’ll never understand how the machine particularly works, will probably never get to try it out, and really don’t care. I do however admire your passion and hope you continue doing what you’re doing. I do question one thing. When I do row (bro) I make sure to use the full range of motion and touch my body on the positive portion. Why do you stop a few inches short? Just curious.

    • Anthony Dream Johnson April 23, 2013 at 10:19 pm #

      Hey Blain

      Thanks. I appreciate your comment. I get the feeling you would perform equally as well on the machine given the chance.

      I don’t have time to add more detail now but I will respond to your comment further tomorrow. Take care.

  3. Blain April 23, 2013 at 3:56 pm #

    Meant to click the “notify me of follow-up comments via email” button as it is much easier to check things on my phone throughout the day than on my laptop. Thanks.


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