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Status:Closed    Asked:Jul 16, 2014 - 11:05 AM

Do you need to maintain retracted and depression of scapula during rowing movements?

I've always began rowing movements with scapula protracted. I then retracted and followed through with arm. On extension I again protract. I recently noticed a suggestion of setting scapula by retracting and depressing scapula and maintaining that throughout movement. Any suggestions ?

 
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Coming from a collegiate rowing back ground, it is important to maintain truck stability throughout the rowing stroke. This includes setting the scapula in position and maintaining the integrity of the scapulothoracic joint. A montra that has helped me, as well as many of my clients over the years to understand the correct order of body movements during rowing, is “legs-body-arms-arms-body-legs”. From the catch position, the legs push out first (while maintaining the truck stability), then the body swings open to about 50-60 degrees, then the arms finish the pull in toward the chest. This is the finish of the rowing stroke. Now the same order of body movement is followed, in reverse, back in to the catch. The arms extend, body leans over the legs, and then the knees and ankles flex to pull the body back up toward the top of the catch. By maintaining your truck stability (flexion during the stroke should come from the hip joint, not the spine), you should feel that most of the work during rowing is coming from your legs with the arms serving to simply complete the stroke. Using the legs to push, rather than the back and arms to pull with help protect the spine from injury and will provide a more powerful stroke. Looking at the screen that most indoor rowing machines have can serve as a method to see how efficient your stroke is. You can look at the screen that displays the 0:00/500m information. The lower your time goes, the more efficient you are with each stroke.

 

Jul 16, 2014 - 11:03 AM

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