Rowing is a great exercise to include in a workout between sets or on its own. It will benefit your cardiovascular system and can also build power in your legs and back. The 2 biggest villains that we see when people are rowing:
- collapsing against the feet stirrup at the end of the stroke - It is often created when you go past a 90 degree angle at the knees, and can be combined with not having your the core muscles active.
- Internal rotation of the shoulder during the pulling movement - This is when instead of pulling the handle in towards the body by using the back muscles, the arms are working alone to pull the handle in, resulting in a kyphotic pulling position.
How to correct these issues:
- never go past the 90 degree knee angle. Imagine that you have a string if front of the knees and that you cannot go over.
- keep your feet grounded! Push like if you were "squatting" with your feet flat on the stirrups or slightly on your heels, you will have more power that way.
- push first with your legs then when you pass the knees pull hard with the arms by squeezing your shoulder blades back together.
- keep your chest up when you pull.
A good practice exercise is to row very slow but with a powerful stroke of about 20 strokes per minute.