One thing I noticed in the gym that is very common is poor rowing form.

While you should definitely have some rowing variations in your program, if not done properly you either won’t make progress, will get injured, or both–not to mention look silly.

What I see is a lot of jerking and rotation about the trunk–rocking instead of rowing. Yes, if you’re doing an aerobic workout on a real rowing machine where the seat glides along with you, it is ok–but not on seated cable rows, chest supported rows, or any other similar exercise–including pull downs.

Rowing is a back exercise–movement should come from retraction of the scapula with your arms acting only to connect your back to your hands. Your spine and core are there to stabilize you while you row–they should not move.

Things to think about when rowing:

1. Back flat–think of how your back would be aligned if you were sitting in a chair with perfect posture. Get a friend or trainer to confirm you’re on the right track here.

2. Chest out–like you’re showing off your pecs. Elevate the chest and ribcage (almost like you’re showing someone that you’re super-confident). The opposite would be rounding your shoulders, which would turn the exercise into an arm curl.

3. Don’t Rock–Again, movement is coming only through retraction of your scapula. This means that you’re moving the weight by pulling back and down and your scapulae are moving toward the middle of your back. If your head is moving at all, you’re doing it wrong.

4. Control the weight on the return–When lowering the weight, (also known as the eccentric phase) you should be steadily easing the weight down. You don’t have to lower it super slow, but make sure that you are controlling the weight; not visa versa.

If you’re consistently having trouble with 3 and/or 4 above, you’re using too much weight. Back down on the amount of weight until you can perform several reps with perfect form–then slowly up the weight as you get better.

Seated cable rows, one armed rows, T-bar rows, and corner rows all follow the exact same guidelines.

So happy rowing!

-DG

Technorati Tags: back, exercise-form, rowing, strength training

Welcome! Hopefully this is the first of many posts here on this blog.

Truthfully—I am new to having my own website and it’s going to be a learning process. But it’s something I’ve wanted to do for about 6 months now, so I finally decided to take Nike’s advice and just do it.

I want this site to not only be a place where clients can find me on the web, but an additional resource where we can continue our conversations about health and fitness and applications to training. As fun as it is to “talk fitness” in person (and I’d probably talk your ear off if you let me), this blog can hopefully serve as a way for us to continue our conversation.

And from the comfort of your own desk—or lap.

While I’m still new to writing online, and I can’t tell you exactly what I’ll be writing about—I do know that the content will focus on you—about your questions, your concerns, and areas of health and fitness where you would benefit from knowing more.

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Please take the time to add this site to your reader and check back frequently, as I plan to update with fresh content a few times a week.

Just think: you could be just one new idea or technique away from completely transforming your body.

With better understanding and application of principles come better results in the gym–and of course a healthier, stronger, leaner body that you can be proud of.

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