Today's Edge:
The ULTIMATE @trxtraining ROW CHECKLIST. I teamed up with @matthewibrahim_ to give you the 5 primary checklist keys for stronger and healthier suspension trainer rows.
✅CHIN TUCK:
Be sure to avoid a forward head/chin position that can stress the neck. Create a gentle double-chin position to ensure a good neck posture.
✅SHOULDERS DOWN:
Keep away from shrugging the shoulders. This is a common error that can lead to shoulder and neck issues. To do this, keep a good distance between your ears and shoulders.
✅ELBOW POSITION:
Flaring elbows and extreme range rows can create big stress on the front of your shoulders. Steer clear of the elbow flare by pointing them at a roughly 45-degree angle away from the body. Avoid over-rowing by ensuring that you don't go past your body when you row.
✅CORE POSITION:
Failing to keep good core/pelvic awareness can lead to low back extension and pain. Engage your core as if you were performing a plank or as if someone were about to punch you in the abs.
✅HIP POSITION:
Ignoring hip engagement during your suspension trainer rows limits your ability to protect your low back. Squeeze your glutes tight to ensure good positioning and full body tension development during your rows.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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