Common mistakes in rowing with one hand: torso rotation

One-sided rowing training is something we have always recommended to you. Compared with traditional two-hand training, one-sided movements have many benefits!

　　Including:

　　Improving the imbalance between left and right muscle strength, different control strength!

　　More range of motion and recruitment of sports units!

　　Activation of more core strength!

　　However, one-handed rowing is good, but it is difficult to master. Today I want to share with you the most common mistakes when rowing with one-handed!

　　One-handed training and two-handed training The biggest difference between practice is not the left and right imbalance, but stability!

　　In our one-handed rowing movement, many people often experience spinal rotation and curvature, which is very necessary to be careful! Severe conditions can cause your spinal injury!

　　Frequent phenomena:

　　When rowing with one-handed rowing, in order to pull the load to the side of the body, it will generate compensation for spinal rotation!

　　We all know that the main function of the spinal column (especially the lumbar spine) is to stabilize, when our limbs move When doing it, only a stable and neutral spine can transmit strength better!

　　The biggest difference between one-hand training compared to two-hand training is that the core is stable. Because of unbalanced weight on both sides, the body is easily taken away by weight on one side, resulting in lateral bending and rotation of the spine

　　When your spine loses stability, plus the weight of the load, your intervertebral discs will be squeezed asymmetrically, which will eventually increase the risk of injury

　　Ideally, the torso should be finished Fully static, the spine is in a normal physiological arrangement, without rotation and displacement! The following is the one-handed rowing movement

　　To do this, you need to mobilize the core muscles to work together to stabilize the trunk and resist rotation. This is also the reason why many trainers regard one-handed training as core strength training for anti-rotation and anti-lateral bending

　　At the same time, don’t be greedy for weight! When you want to lift a larger weight, you will lose your core stability, while behind it is a greater risk of injury!