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Row and Progressions

Get ready to take your rowing to the next level! With proper technique, form, and progression through drills and exercises, this video provides a comprehensive tutorial on rowing. Learn all you need to know to become a top rower in no time!

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00:03 - 00:06This is Brent, President of B2C, talking about our row progressions.
00:06 - 00:12The first exercise, in our relative flexibility progression for resistance training for the back.
00:12 - 00:18A row has the advantage of not requiring much upper rotation, or upward rotation of the scapula,
00:18 - 00:24so even individuals with upper body dysfunction can perform this exercise without adding to their compensation
00:24 - 00:31pattern. I'll bring my good friend out, Mike, to help me demonstrate this row.
00:31 - 00:35Alright, the first thing we're going to do with Mike is just set him up with his five kinetic chain checkpoints.
00:35 - 00:38His feet are going to be parallel, knees slightly bent,
00:38 - 00:43he's going to sit back so his glutes are engaged just a little bit which will be a little easier
00:43 - 00:45to find once he has a band in his hands.
00:45 - 00:50You can use a band or cable in this case. We're going to make sure that his pelvis
00:50 - 00:54is straight, he's not going into an anterior pelvic tilt which will be a very common compensation
00:54 - 00:59pattern, a very common dysfunction for somebody with upper body dysfunction because of the lats.
00:59 - 01:01Make sure he's tucked under, drawn-in, and
01:01 - 01:06then I'm going to have him pinch his shoulder blades down and back as he pulls, that's a
01:06 - 01:13pretty good row. Now, Mike obviously has a lot of practice as a division one athlete through college.
01:13 - 01:17I'm going to have him demonstrate a few compensation patterns that you might commonly see.
01:17 - 01:21So, bring the band back to a normal position.
01:21 - 01:25Go ahead and show them elevation. This is very common.
01:25 - 01:27So, we get a beginner client, we teach them how to do a row,
01:27 - 01:31and they first, because of these overactive levator scapulae go right
01:31 - 01:34up into elevation. What we want to do is, once again, use a tactile
01:34 - 01:41queue. 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'.
01:41 - 01:45Perfect. So that's a nice, easy queue to fix.
01:45 - 01:50The other thing you have probably seen is somebody trying to pull back too far.
01:50 - 01:54Now, I'm going to have Mike demonstrate that for us. Pull back too far.
01:54 - 01:57And what we get is their trying to get their hands behind their back, the whole
01:57 - 02:03anterior tipping of the scapula, this protraction, all of this happens.
02:03 - 02:07All we're going to do is have him start over, remind them that all they have to do is
02:07 - 02:11pinch back here. So I want you to stop when you feel your shoulder
02:11 - 02:14blades meet together. That's it. It's not about how far your hands can go back.
02:14 - 02:17'Elbows in pockets', I've used before, it seems
02:17 - 02:23to be a pretty good queue. Let's show them one more, good. Nice row, perfect.
02:23 - 02:27Now, obviously Mike is going to require a bit of a progression, this would be too
02:27 - 02:30easy for him. So, if I was going to go for a strength progression
02:30 - 02:34I would increase the strength of the band. If I was going for a stability progression
02:34 - 02:40we can go through our neuromuscular progressions. For the upper body that's going to be bilateral,
02:40 - 02:48alternating unilateral. So let's go ahead and demonstrate alternating, Mike.
02:48 - 02:53Perfect. So unilateral is a little tougher because
02:53 - 02:57it's going to take away his counter balance. So go ahead and let go, good.
02:57 - 03:04Perfect. We can then add to our instability by going to one leg.
03:04 - 03:08We might go all the way backward, unless we're continuing with upper body,
03:08 - 03:13but Mike is going to go single leg, single arm, which is a pretty tough progression.
03:13 - 03:25Thank you.

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