Author: Web master
-
If you asked most rowers what powers a stroke, the instinctive answer is “legs and back.” Arms come third, and the core rarely gets mentioned at all — yet it’s the core that decides whether all that leg drive actually reaches the blade, or leaks away before it gets there. This is especially true in…
-
As part of the Move&Row project’s Motorical Development section, we’re excited to launch The Basics — a new series of exercise cards designed to build the foundational movement patterns every rower needs. The Basics focuses on core stability, mobility, and functional strength: the building blocks that support good rowing technique on and off the water.…
-
Execution How to do it. Initial phase Lie on your stomach with the trunk engaged and the spine held in a long, stable line. Extend the arms overhead with the elbows straight and the palms facing each other, keeping the hands lifted off the floor. Stretch the legs fully and maintain the feet slightly above…
-
Execution How to do it. Initial phase Lie on the floor with the trunk engaged and the spine in a neutral, stable line. Keep the elbows bent and place the hands on the ground beside the shoulders, maintaining a firm base through the upper body as you prepare to initiate the movement. Movement Push off…
-
Execution How to do it. Initial phase Stand upright with the body fully aligned and the feet placed at hip‑width. Keep the elbows flexed and hold the hands close to the chest, maintaining a stable posture and a neutral spine as you prepare for the movement. Movement Descend into a squat by flexing the knees…
-
Execution How to do it. Initial phase Hold the plank position with the body aligned from head to heels, keeping the arms fully extended and the wrists placed directly under the shoulders. Maintain a stable, neutral trunk while the feet rest against the stall bar to provide light support and consistent contact during the setup.…
-
Execution How to do it. Initial phase Sit upright with the torso slightly leaned back while maintaining a long, aligned spine. Keep both feet lifted off the floor with the knees bent, allowing the hips and core to stabilize the position. Hold a dumbbell above the chest with both elbows flexed, keeping the arms close…
-
Execution How to do it. Initial phase Stand with your feet at hip‑width and maintain an upright, stable posture. Hold a dumbbell in each hand with the elbows flexed to roughly ninety degrees, keeping the weights close to the torso without lifting the shoulders. Engage the abdominal muscles to stabilize the spine and keep the…
-
Execution How to do it. Initial phase Hold the bear position with the arms extended and the hands placed shoulder‑width on the ground. Keep the knees bent to ninety degrees, positioned hip‑width under the hips and lifted slightly above the floor while the core remains fully engaged to stabilize the trunk. Movement Keeping the initial…
-
Execution How to do it. Initial phase With the hips lifted off the ground, keep the trunk fully aligned from the shoulders to the feet. The head and shoulder blades remain on the floor while the legs stay extended, and both feet press into the physio ball to maintain a stable elevated bridge position. Movement…