8 Ways to Screw Up A Row by Eric Cressey
Eric Cressey came up with a video that I've found to be useful in ironing out my form issues with various rowing exercises that I've been doing.
Here's the video:
Mistake One: Humeral Anterior Glide
The front part of the shoulder joint - the anterior head tends to pop out forwards while rowing. This has to be checked and the shoulder should be in line with the body.
Mistake Two: Arm Too Close to the Body
If the arm is too close to the side of the body, then the tendency for Mistake One to happen increases. So, keep roughly a 30 degree angle between the arm and the body.
Mistake Three: Forward Head Posture
Keeping a neutral neck position is important.
Mistake Four: Scapular Depression
The bodybuilders and muscle inclined folk out there are gonna love this. If you try to row back and down you end up with scapular depression and the load gets transferred to the lats instead of the mid/lower traps.
Mistake Five: Scapular Elevation
Inverse of Mistake Four. Bottom line: if you tend to shrug up your row: you're doing it wrong and if you're doing a psuedo lat pulldown while you row then that's wrong as well. Keep everything in a neutral position.
Mistake Six: Lumbar Extension
Keep the spine neutral too. Think of Deadlifts: is there ever a highly accentuated curve? Not when one gets to the heavy weights. You have to keep it neutral. No need to exaggerate the tightness of the lower back.
Mistake Seven: Kyphosis
This is pretty self explanatory in the video. It's the inverse of Mistake Six. You cannot Row with a rounded hunched over back. It has to be neutral.
Mistake Eight: Elbow Flexion Only
Think of scapular retraction and not elbow flexion.
Watch the video. Notice that Cressey loves unilateral standing cable rows!
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