Three Point Row
What to look for:
- Both feet on the floor
- One hand on the bench or an elevated surface, maintaining a straight elbow position
- Feet hip width apart
- Slight knee bend
- Spine and neck in neutral position
- Torso as parallel as possible to the floor
- Neutral grip
- Allow shoulder blades to open up (protract) at the start
- Initiate with retraction & depression of shoulder blades
- The weight should move in an arc towards the bottom of the ribcage
- Keep ribcage down
- Traps relaxed
- Elbow shouldn’t be pulled past midline
- Shoulder not pulled into anterior tilt
- Not using momentum to lift the weight
- Tall posture
- “Pull the weight towards your hips”
- “Keep the chest lifted”
- “Squeeze the shoulder blades”
- “Keep your hips pushed back”
- “Pull the weight to the bottom ribs”
- Regress: If client is unable to keep positioning due to a lack of flexibility/strength either break up the reps to keep quality or regress to another rowing movement.
- Progress: If client is able to keep positioning, the coach may consider other rowing movements.
- Those with poor hamstring flexibility will struggle to get their torso parallel to the floor. If they can maintain a neutral spine position this is ok.
- Some clients may not have the strength endurance to maintain the position through a set; allow them breaks if necessary.
- The weight should move in an arc motion.
- Placing a hand on the shoulder to ensure the traps are not taking over can be useful feedback for the client to understand where they should be pulling from.