Elevated Quadruped Rows

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Another row + trunk stabilization exercise similar to the bird dog row or elevated plank row I posted a little while back. There's a large stabilization demand for the non-rowing arm & shoulder, which have to push & protract respectively and results in a challenging push/pull combo between your two arms. Contralateral (opposite side) external obliques and ipsilateral (same side) internal obliques & hip flexion muscles (relative to rowing arm) should be on fire as well due to core anti-rotation demands. Try to keep your back as flat as possible, as if you wanted to balance a cup of water on it. _ Sometimes these can get a little circus-y and shouldn't replace "conventional" rowing exercises if the main purpose is to strengthen that motion or to hypertophy the muscles involved. But I also think variations like these can still provide a challenging training scenario in which the performer needs to express strength and movement while still maintaining poise, coordination, controlled breathing and balance. Kayaking, stand-up paddleboarding, canoeing and #dragonboat are definitely examples of such activities.

A post shared by PhysioStrength (@physiostrengthnyc) on Mar 1, 2019 at 6:33am PST