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Rowing This rowing technique is made for those of you with lower back pain. We decided to cover 3 cardio exercises this week: The rower any kind of bike, and jump roping. The rower is an awesome exercise to help build strength in the “posterior chain” of the body. There are numerous rowing techniques out there, but the one we are teaching is meant to help those of you who want to row, but have not been able to because of lower back pain

For any type of rower you use, here are the cues for this rowing technique:

Start with your feet NOT locked in the straps. This will ensure that you aren’t pushing with your toes or pulling back with your toes. It is a great way to practice this technique.

Sit upright with your legs extended and try to tuck your pelvis anterior (attempt to arch the back), this will put you into a neutral spinal position.↕️

Pull your shoulders down and back and keep your core engaged.

Bend the knees and return to the “catch” of the rower. Your heels can come up off of the plate slightly. You want to have a vertical shin when you get to the catch and STILL have a neutral spine. Don’t reach for the catch by collapsing your shoulder blades. Reach with your arms and hands, but don’t compromise posture.

When pushing away from the catch, drive your heels into the plate and move the lower and upper body AT THE SAME RATE. You don’t want to extend the upper body as you are pushing away.

Once your legs are fully extended, extend the upper body a little bit, then pull with the arms so that the handle touches just below the rib cage.☠️

Imagine your body is the hand on a clock, you want to go from 11:00 as you return to the catch and 1:00 as you extend away.

When returning to the catch, extend the arms first, hinge at the hips, then bend the knees. Don’t bend the knees first!

You should feel this in the glutes and hamstrings!!! If you were to row 10,000 meters at a casual pace, your hamstrings should be destroyed, not your quads. This rowing technique mimics a deadlift motion!

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