Name: Row and Progressions
Uploaded: 2023-04-26T01:03:06.000Z
Duration: 3 min 19 s

English captions

https://stream.mux.com/AbSQ02Jc9uwmfkaWazAVZtQwI9U3eZQ8ttZfsFb5olOI.m3u8

Learn how to properly perform the row and its progressions in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely build upper body pulling strength, enhance scapular stability, and improve trunk control. Develop coordinated latissimus dorsi, rhomboid, and core activation while refining pulling mechanics and movement efficiency. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase upper body strength, improve posture, and optimize rowing performance while reducing injury risk.

Introduction to Row Progressions

Demonstrating Proper Row Technique

Common Compensation Patterns in Rows

Progressing Row Exercises for Strength and Stability

Advanced Row Variations: Single Leg and Single Arm

Row and Progressions

This is Brent, President of B2C, talking about our row progressions. The first exercise, in our relative flexibility progression for resistance training for the back. A row has the advantage of not requiring much upper rotation, or upward rotation of the scapula, so even individuals with upper body dysfunction can perform this exercise without adding to their compensation pattern. I'll bring my good friend out, Mike, to help me demonstrate this row. Alright, the first thing we're going to do with Mike is just set him up with his five kinetic chain checkpoints. His feet are going to be parallel, knees slightly bent, he's going to sit back so his glutes are engaged just a little bit which will be a little easier to find once he has a band in his hands. You can use a band or cable in this case. We're going to make sure that his pelvis is straight, he's not going into an anterior pelvic tilt which will be a very common compensation pattern, a very common dysfunction for somebody with upper body dysfunction because of the lats. Make sure he's tucked under, drawn-in, and then I'm going to have him pinch his shoulder blades down and back as he pulls, that's a pretty good row. Now, Mike obviously has a lot of practice as a division one athlete through college. I'm going to have him demonstrate a few compensation patterns that you might commonly see. So, bring the band back to a normal position. Go ahead and show them elevation. This is very common. So, we get a beginner client, we teach them how to do a row, and they first, because of these overactive levator scapulae go right up into elevation. What we want to do is, once again, use a tactile queue. I'll put a finger on their back and say, 'go ahead and pinch my finger as you move down and back with your shoulders'. Perfect. So that's a nice, easy queue to fix. The other thing you have probably seen is somebody trying to pull back too far. Now, I'm going to have Mike demonstrate that for us. Pull back too far. And what we get is their trying to get their hands behind their back, the whole anterior tipping of the scapula, this protraction, all of this happens. All we're going to do is have him start over, remind them that all they have to do is pinch back here. So I want you to stop when you feel your shoulder blades meet together. That's it. It's not about how far your hands can go back. 'Elbows in pockets', I've used before, it seems to be a pretty good queue. Let's show them one more, good. Nice row, perfect. Now, obviously Mike is going to require a bit of a progression, this would be too easy for him. So, if I was going to go for a strength progression I would increase the strength of the band. If I was going for a stability progression we can go through our neuromuscular progressions. For the upper body that's going to be bilateral, alternating unilateral. So let's go ahead and demonstrate alternating, Mike. Perfect. So unilateral is a little tougher because it's going to take away his counter balance. So go ahead and let go, good. Perfect. We can then add to our instability by going to one leg. We might go all the way backward, unless we're continuing with upper body, but Mike is going to go single leg, single arm, which is a pretty tough progression. Thank you.

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Back Exercise and Pulling Progressions

Standing Band/Cable Row and Progressions:

Ask your client or patient to face the cable column (or anchor for the band) and grasp the handles.

Ideally, the cable or band will be set at a height, so the cable and forearms are aligned throughout the motion.

The client or patient will need to lean back to counter the resistance provided but should not lean so far as to rely on the resistance to maintain upright.

Ask the client or patient to assume optimal form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

To enhance core muscle recruitment and trunk stability, ask your client or patient to ensure their full foot (heel and ball) is pressing “through” the floor, quads are contracted, glutes are contracted (squeezed), and they are performing the abdominal drawing-in maneuver.

Ask the client or patient to pull the handles back toward the lower portion of their rib cage while “squeezing and depressing their shoulder blades” (retract and posteriorly tip their scapula).

Pulling the handles back too far will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position with arms near full extension and scapula protracted.

Have the client or patient address any form or recruitment issues (posture check).

 Alternating, unilateral, single-leg, unstable surfaces

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Pulling the handles back too far will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed pain-free and without compensation.

Row and Progressions

Resisted Walking

Suspension Rotation Complex (Pallof Press)

Kinesiology Taping: Core Taping (Diaphragm, Glutes and Low Back Decompression)

Single Leg Squat to Bilateral Cable Pull Down

Step Up to Row

Core Anti-rotation - Opposing Chest Press and Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row Sled Pull

Squat to Row (Posterior Oblique Subsystem Integration)

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

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