< strong>Common mistakes in rowing:Not pulling the shoulder blades back!
In back training, rowing occupies a dominant position, and various types of rowing (barbells, dumbbells, cables, fixed equipment , sitting, leaning over, etc.) helps us build strong back muscles!
Many people do not feel anything in their back muscles when doing rowing training. Instead, they only use the strength of their arms! There may also be a risk of injury!
A big reason for this is that the shoulder blades are not pulled back and only the arms are moved (see the video below)
The video introduces the scapula retraction, pulling the elbow back and simply using the hands What a difference!
The scapula is not retracted, only the arm is moved! It will lead to two problems
1. The back muscles are not fully exercised!
Our target is the upper back muscle group (middle and lower trapezius and rhomboids). One of the important joint movements is the retraction of the scapula!
2. Excessive humeral extension
If the scapula is not retracted, pulling it up with your hands will cause the scapula to lift and excessive humeral extension! This shifts the humerus away from its axis of rotation. Glenohumeral joint instability
Result: The humerus is dislocated, moving forward relative to the joint capsule, and the shear force on the front of the shoulder is too large!
It may cause humeral anterior glide syndrome and inflammation of the biceps tendon and shoulder.
What should we do?
When performing rowing movements, it is not just about pulling the elbows as much as possible. Try to feel: the shoulder blades are retracted, pulling the elbows back, and clamping the shoulder blades at the top of the movement. , contract the back muscles! Then play it back slowly and fully open your shoulder blades!
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