- Rowing is any kind of pulling done in the horizontal plane.
Why should I care?
- Given the nature of our modern lives, rowing is critical. We spend a significant amount of the day flexed at the spine over keyboards, cell phones, steering wheels, etc. Rowing gives us an opportunity to strengthen the muscles responsible for holding us upright.
How to?
- As always, neutral spine is key. If you were to freeze at any point in a rowing exercise and a PVC pipe were placed along your spine, would it make contact with the back of your head, between your shoulder blades, and just above your butt?
- Assuming you have established a neutral spine, all you need to focus on is drawing the weight toward you, stopping when your upper arm is inline with your body. Now, allow the weight to drift away from you, finishing when your shoulder blades glide apart. As with push ups, it is vital to allow your shoulder blades to pass through their complete range of motion.
Cues
- Begin by letting the weight lightly pull your shoulder blades apart
- Initiate the movement by drawing your elbows back and shoulder blades together
- Stop when your upper arm is inline with your body
- Lower weight to starting point where shoulder blades are being pulled apart
Variations
- Bent Over Row
...and because sometimes its easiest to learn how not to do things, here is Eric Cressey on how to screw up a row.
Thoughts on rowing from some smart folks
- Wanna Grow? Gotta Row by Mike Robertson
- Row Right by Mike Robertson
- Row Row Row Your Back by Tony Gentilcore
No comments:
Post a Comment